Weekly Workout Schedule

Weekly Workout Schedule

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How are those buns feelin’ after last week? So sore right? This week we are going to continue to tone your booty, but are adding in more full body workouts and a plank challenge too!

Before you start this week…

Get your plank game strong 💪

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Forearm Plank

Forearm planks are an AMAZING way to strengthen your entire body with a focus on your core! This is the best plank to do if you are focused on your abs and/or if you have any sensitivity in your wrists.

Follow these tips for the perfect forearm plank…

  1. Place your forearms parallel at an “11”
  2. Press forearms into the floor from the elbow all the way to the fist
  3. Tuck your pelvic to engage your core.
  4. Press your heels back, pull shoulders away from your ears, and reach the crown of your head forward.
  5. Keep your gaze down and neck and spine long and make sure to breathe.

Full Plank

A full plank still engages the abs, butt and thighs, but also brings a little more of a focus on your shoulders.

Follow these tips for the perfect forearm plank…

  1. Place your hands directly below your shoulders as you step your feet back. The closer your feet are together, the more challenging the plank will be. The further apart they are from each other, the easier it is.
  2. Tuck your pelvic to engage your core.
  3. Press your heels back, pull shoulders away from your ears, and reach the crown of your head forward.
  4. Keep your gaze down and neck and spine long.
  5. Squeeze and engage ALL your muscles as you press the ground away and breathe.

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Get your motivation on & Commit to your check-ins! Post a pic (of anything!) on Instagram each day & use hashtag #TeamLSF. Posting helps you stay accountable, inspires all the LSF girls & gives you more chances to win prizes!

Start right now!

Post your #LSFMadeItMonday goal/update on IG. .

👉If you’re doing the Hot Body Sweat Guide & Meal Plan, try adding 1 round of these exercises in each day to up your calorie burn and get those abs popping even faster!

HIIT Monday Hard

Before you get your Hot Body HIIT on, do a 30 second forearm plank to warm up! If planks are new for you, this might be tough, but I know you can do it babe!!

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30 second forearm plank

 Do 4 rounds (approx. 25 minutes)  

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Arms on Fire

I don’t know about you, but fall has be hot hot hot here at the beach. Arms are out and we’re keeping them lean and strong all year long!

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30 second full plank

 Do 4 rounds (approx. 30 minutes)

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Let’s Get a Little Closer…

It’s time to take that plank up a level and work those abs. This is still one of my favorite abs challenge songs, but we are WAY overdue for a new one…What song should we do next??

Choose your plank and hold it for 45 seconds!!! 

Repeat 3x (appox 15minutes) 

Still not reaching your goals?

You can workout all day every day, but without the right nutritional balance, your body will get stuck. Jumpstart your metabolism and get fit with the Hot Body Meal Plan. 4 Weeks of step-by-step, easy to prep meals that are perfect for even the pickiest eaters. Plus, you can still enjoy delicious bites like these Pumpkin Spice Muffins

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Cardio Bunnies👌

Did you know low intensity steady state (LISS) cardio is the ONLY cardio that immediately burns fat? Yep! If you have the HBSG you know that we do a perfect mix of LISS and HIIT to make sure we are building muscle and burning fat during and all day after your workouts.

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1 minute forearm plank

You don’t need a jumprope to do this one! Use use your arms & hold that imaginary one!

 (approx. 20 minutes)

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Happy Hour Hustle

Yay for Friday! I know you’ve had a long week, but I want to see you sweat! Do this Happy Hour Hustle and post your sweaty selfie on Instagram to show your team you did it!! #TeamLSF – Tag @lovesweatfitness

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1 minute second full plank

 Do 4 rounds (approx. 25 minutes)

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Slay the Weekend

This is the time that can make or break your goals babe! Don’t stop now! You have more time to play, but you also have more time to prep! Use your HBMP Grocery Guide, hit the store and try a new healthy recipe!

Choose your plank and hold it for 1 minute 15 seconds

 Do 3 rounds (approx. 21 min)

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Just RELAX!

Well actually, do this plank first and then relax!

 

 

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Choose your plank and hold it for 1 minute 30 seconds

 

Life Hacks to Relax

You’ve been working it all week. Today I want you to take time to do some meal preppin’, stretching, and checking back in with your goals.

Did you hit your goals for the week? If yes, YAY!!! If not, what do you need to do to make sure you do next week?

Post a pic on instagram and let us know how you did so we can help cheer you on and hold you accountable so next week you can crush some more goals!

 

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Roberta
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Roberta

Omg! I love this week’s schedule! I am totally in! 😍 last week was so good and I am still sore! Best feeling! Can’t wait to see what’s next ❤Thank you Katie!!

Venny Borg
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Venny Borg

IN!!!

Julie
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Julie

I am so in!!

Diane
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Diane

In!!!

Hazel
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Hazel

Schedule looks great I’m in!!

Jenna
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Planks are great!