Weekly Workout Schedule

Happy first week post- Summer Shape Up and first weekly workout schedule of Sept!! The last eight weeks have been absolutely magical, but don’t worry – the fun’s not over yet! Or ever really?

This week we’re going to keep moving, but take things a little slower and allow our bodies to reset a bit!

You just proved to yourself how strong and committed to your health and fitness you are, so keep it up with your LSF Plan! If you haven’t downloaded it yet, download here and get ready to see your progress get even crazier!


If you just finished the HBSG during the challenge and are wondering what’s next, we’re starting back at week 1 – This time, increase your weights, add a third round, and move a little faster. You’re stronger than you were last time so challenge yourself babe! 


lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercises

Booty Babe
Workout Time (15 minutes)
Daily Sweat Moves x3
 OR
Exercises x1 to warm up + HBSG W1D1summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Bridge Hip Lifts x15
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Curtsey Squats x15 (each side)
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Bridge Crunch x10 (each side)
What are your #LSFMadeItMonday goals? Use this SUPER cute September calendar printable to get those goals locked in…then demolish them ?
lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercises

 

Chillates
Workout Time (15+ minutes)
**NEW Chillates Workout Uploaded to YouTube Monday 9/3**
 OR
  HBSG W1D2 + New Video x1 to cool down

Comment with the word “CHILL” on YouTube when you finish the video!

Tuesday is when you start to feel like your Monday goals were too ambitious. But they’re totally not! Read this post on building a fitness habit if you need some motivation tips.

lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercises

Arms + Abs Crusher
Workout Time (15 minutes)
Daily Sweat Moves x2 + Video x1
 OR
Sweat Moves 1x to warm-up + HBSG W1D3weekly workout schedule, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Bicycle Crunches x30
weekly workout schedule, summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Plank x1 minute
weekly workout schedule, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Rainbows x30

If it hurts to put your deodorant on tomorrow morning, that’s a good sign. ?

Did you get the amaze new phone wallpaper yet?! We’re obsessed. Go get your new lock screen – so cute, so positive, so LSF.

lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercisesCardio Kickboxing
Workout Time (20 minutes)
Video x2
 OR
1x to warm-up + HBSG W1D4

Psst… we want you CHUGGING for Thirsty Thursday… water, water, green juice, and maybe some champs ?

lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercises

Full Body Burn
Workout Time (32+ minutes)
Daily Sweat Moves x3
 OR
Sweat Moves x1 to warm up + HBSG W1D5summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Grand Plié Jacks x15
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Mountain Climbers x30
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1
Ice Skaters x30
Last chance to submit your SSU transformations!

(And after you submit your transformation, JAM to the new SSU playlist!)

lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercises
Go with the Flow
Workout Time (32+ minutes)
Video x4
 OR
 HBSG W1D6 + Video x1

 

lsf weekly workouts, weekly workout schedule, daily workouts, workouts for women, at home workouts, no equipment exercises

Relaaaaxxx
Stretch + Foam Roll (15 minutes)
 OR
 HBSG W1D7

“when in doubt, chill out”

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KATHLEEN CAMPBELL
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KATHLEEN CAMPBELL

Super excited to continue on with #teamlsf!!!!!

Sarah Kelsey
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Sarah Kelsey

Love that the LSF ride isn’t over! ???♥️

Alexis DeRienzo
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Love the structure of your workout schedule! Definitely inspires me to create a more solid weekly plan.