Week 3 Workout Schedule | Summer Shape Up
Can you believe we are already jumping into the second half?! Amazing! Last week we started to follow a similar workout schedule to the Hot Body Sweat Guide. We will stay on that track so you can start to get a feel for what the guide is all about. Check out your week 3 workout schedule below | Summer Shape Up
These challenges are an incredible way to get your body ready to take it to the next level with the HBSG. If you feel like you’ve struggled to lose those last annoying pounds, you’ve hit a plateau or you just can’t find the motivation you need to get started, I feel ya girl! I’ve so been there which is why I know the Hot Body Guides are exactly what you need!
Unlike other guides, the Hot Body Guides give you constant motivation right there on the pages as well as from your #TeamLSF on Instagram every day. Each week you will be challenged to push harder as you build more strength and endurance. I love that you can do them at home without any equipment, but also that they teach you how to add weights to the workouts when you are ready to push-it. They’re really the only tools you need to burn fat, push past plateaus, build lean muscle and find new strength and confidence in yourself.
Legs & Booty
What’s your #LSFMadeItMonday goal for the week? Have you posted it yet? Make sure you also use the #LSFSummerShapeUp hashtag and tag @lornajaneus + @lovesweatfitness so we can come check it out!
Mondays are for legs & that booty! In the guide, day 1 of each week starts with legs and booty. I did this because they are typically our strongest muscle groups. We can hit them throughout the week and they will recover and be ready to rock again.
Sumo Squats x 15
Donkey Kicks x15 (each side)
Curtsey squat x15 (each side)
Fire Hydrant x15 (each side)
Apple Crumble Porridge (aka delish Oats)
OMG so good! You can easily double or triple the recipe to have oats ready to go for the entire week! Get the recipe from Lorna Jane here
Today we are doing a little mix of cardio and yoga to help stretch your body and build endurance.
♥Before you do anything else, go follow the @TeamLSF page on Instagram to see what your fellow sweat babes are up to!
Spend 20-30 minutes doing LISS (low intensity steady state) cardio. These are things like walking, swimming, hiking, stairs or a light jog.
Then hit our Sunkissed Yoga Flow a few times to finish off your day!
The Guacamole’s Included Here!
I hate buying guacamole when I know how easy it is to make at home! Perfect for Taco Tuesday! Avocado is amazing for your skin too. It will boost your glow and give you a healthy dose protein with collagen peptides! I love this recipe from Vital Proteins, but I’d ditch the raw onion… I HATE raw onion.
Abs & Arms
We have a brand new Tank Top Arms workout for you today! I want you to try to do 4 rounds and then hit the abs workout below.
♥ NEW Tank Top Arms Video on YouTube
Double Leg Lift x20
Oblique Jackknife x15 (each side)
Mountain Climbers x30
My Go-To Baked Salmon
Today we’re going to be making this recipe from the LSF Hot Body Meal Plan. It’s Ryan’s favorite and I just love it too! So simple, but when you make it with the butternut squash or sweet potato it is just insanely good! If you don’t already have your guide you definitely need to join the plan for more recipes like this!
Today you get to chose! You can go for some LISS or HIIT style cardio. Cardio is one of the best ways to build overall endurance so you can last through those tougher workouts.
LISS cardio burns the most fat during the workout itself while HIIT can help you burn more all day long. You really can’t go wrong, but it is important to get a good mix of both throughout your week. The Hot Body Sweat Guide lays out these workouts perfectly throughout the week so you get the right amount of each type of cardio to really see results.
LISS babes – Spend 30-60 minutes walking, jogging, swimming, hiking or any other form of moderate cardio exercise.
HIIT girls – You can spend 20 minutes doing sprints, jump rope workout or the new Summer Shape Up HIIT
Baked Sweet Potato 3 Ways
Sweet Potatoes are EVERYTHING! I eat them several times a week. They’re a super healthy form of carbohydrates to give you the fuel you need to get your sweat on! These are 3 great recipes form Lorna Jane you should for sure checkout. I also love doing sweet potato with shredded chicken breast and avocado!
Booty & Abs
Today you’ll focus on the booty and abs because we all want good ones right?! I started Barre Bootcamp workouts a couple years ago to show you that ANYONE can do barre ANYWHERE and it can be super fun too!
Most barre classes you take don’t work your larger muscle groups which is why you won’t see big results, but the LSF Barre Bootcamps are different, get ready for the burn babes!
I have a friend who does Thai Friday every week and it totally inspired me! I LOVE Thai, but it can definitely be less than healthy if you order out. Try this HEALTHIER version of pad Thai so you can get the flavor without all the unnecessary junk. Get the recipe here.
Abs & HIIT
Stretch Sesh & Active Rest Day
Take 15-20 minutes to get some deep stretching in. I like to stay active by going for a hike or long walk. It will help keep your muscles loose and increase flexibility after your workouts. .
Checkout the Hot Body Sweat Guide Stretch Section for my favorite post-workout moves!
♥New Treats to Avoid Cheats Video on YouTube
Just in time to finish of the weekend! No matter how healthy you are, it’s hard to avoid letting a craving turn into an all-out cheat day. I’ve created a few new DELICIOUS recipes that will satisfy your sweet tooth and nourish your body!