Weekly Workout Schedule

weekly workout schedule for women, at home workouts, easy no equipment workout videos.

T – 1 Week Until #LSFSUMMERSHAPEUP

Uuuuuuhhhhh! Who else is counting down the days like a girl in line for the bathroom after at a concert? I’m seriously dying and it can’t come fast enough! We’re kicking things off next Monday July, 9th so make sure you get signed up to download your SSU Sweat Starter and checkout the grand prize deets. It’s insane!!

This week we’re going back to the basics to get you prepped and ready to take on the Summer Shape Up Series workouts. Follow the workouts below and add on as you’re able too! I’m going to be adding in extra cardio and you should too! It’s a great way to get your endurance up so you’re ready to rock next Monday!

Happy prep week babes!

xoxo Katie

 

weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at home

Post your #LSFMadeItMonday inspo on Instagram.

weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at home

Make sure you warm up every day before you get your sweat on!
Booty 101
Workout Time (15 minutes)
Video x1 +  HBSG W6D1

*HBSG girls, do this video 1x to warm up

✨ #TeamLSF post Your #LSFmadeitmonday check-ins on Insta

 weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at home
Arms 101 + LISS Cardio
Workout Time (30+ minutes)
 Video x1-2 + Your Choice LISS + HBSG W6D2

*HBSG girls, stick to the guide today. 

✨ #TeamLSF post Your #LSFrollcall check-ins on Insta

🍹👇You Could Be Here👇🍹

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How to Win the Summer Shape Up Grand Prize Trip for Two to Paradise!

Incase you’ve somehow missed this, we are giving away the ultimate bestie getaway! A trip for two to Playa del Carmen Mexico to stay at the Thompson Beach House. Ryan and I went in March and I just posted all about our trip. 

Girlfriend, one #teamlsf babe and her bestie could be headed down to enjoy the Good Times & Tan Lines and I want it to be you!! Get all the deets on the giveaway and how to win here!


weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at homeNEW STANDING ABS WORKOUT
Workout Time (20 minutes)
Video 2x  +HBSG W6D3

✨ #TeamLSF post Your #LSFrollcall check-ins on Insta

*HBSG girls, do this video 1x for extra core work today!


weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at home
HIIT
Workout Time (25 minutes)
 Video x4  HBSG W6D4

✨ #TeamLSF post Your #LSFrollcall check-ins on Insta


weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at home
Byyyye Cellulite
 Workout Time (20 minutes)
Video x2 HBSG W6D5

 

*HBSG girls, add one of these as a bonus to your workout!

✨ #TeamLSF post Your #LSFrollcall check-ins on Insta

 weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at homeAbs all Day 
 Workout Time (16 minutes)
Video 2x + LISS Cardio + HBSG W6D6

*HBSG babes,  do 1x at the end of your workout today. 

✨ #TeamLSF post Your #LSFrollcall check-ins on Insta

 weekly workout schedule with free at home workouts for women, women's fitness community, no equipment workouts at homeActive Rest & Recovery
 15 minute Stretch Sesh Optional HBSG W8D7

Get Your Prep On

The key to success throughout the challenge is taking time to prep simple delish meals so you always have a healthy go-to bite. Download your SSU Sweat Starter to get exclusive recipes that are easy to prep for yourself or the fam!

weekly workout, summer shape up

✨ #TeamLSF post Your #LSFrollcall check-ins on Insta

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Susan
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Susan

Thanks for giving us this amazing prep week!!! I’m so pumped for this!!!💪🏼💕💦

Chloe
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Chloe

What do we do if we don’t have the HBSG, do we just do the videos the amount of times you have said? Cant wait for the 8 week summer shape up series!!💪🏻💪🏻💪🏻 Xx

Marcia
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Marcia

Hi Katie! I’m new to LSF and loving it so far. Question, in some videos you say to do the exercises for 3-4 rounds. So when the weekly workout plan says we have to do the video 1-2x is that 1-2x of the 3-4 rounds or just do the video once or twice over? Sorry for the long question. Thank you!

Méline
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Méline

You’ve got your answer in the time you spend on the workout each day 😉

Molly
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Molly

Actually, it’s not that simple. The first time I tried Katie’s videos, it said it was a 12 minute workout. The written directions were to do it twice The video took twelve minutes to run through, and at the end she said to do it four times. So it’s NOT clear.

Shayla
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Shayla

Im In!!

Karina
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Karina

Am I the only one who’s extremely confused?! 🙁

Alyssa
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Alyssa

I LLLOOOOVVVEEE TTTHHHHIIIISSSSS SOOOOOO MMMUUUCCCHHH