workout Schedule. Happy New Year’s Eve!!! This week is all about reflecting, setting goals, and getting ready for the most incredible year of your life with TeamLSF! 

schedule

Enjoy the holiday and make sure you’re signed up the Refresh in 21 Challenge so have the perfect plan to jump right into 2019!

My #LSFMadeItMonday goal for the week is to eat the rainbow! Like all the colorful foods I can find! I’m normally not a big fruit person (especially in winter), but I want to flush out toxins, load up on antioxidants, and get the absolute most out of our 5 Day Detox before we kick off the #LSFrefresh next week! Here is your weekly workout schedule!

monday schedule

Each Move x10 / Each Side  | Repeat x3 (10 minutes)

 OR

 HBSG Legs & Booty Workout

Lateral Lunge — Double Squat — Rainbows

   #LSFMadeItMonday: Happy NYE! ? Let’s celebrate!! Share 3 2018 accomplishments you’re proud of. 

tuesday schedule

Each Move x10 / Each Side  | Repeat x3 (10 minutes)

 OR

 HBSG Cardio Workout + Video

Scissors  — Side Plank Elbow Tap — Heel Taps

#LSFRollCall: HELLO 2019! ??? Grab your #GOALS Planner and share your January goals page! Psst, if you haven’t already, hurry up and sign up for the #LSFRefresh – detox starts tomorrow!

wed schedule

Each Move x10 | Repeat x3 (10 minutes) + Holiday HIIT (20 minutes)

 OR

 HBSG Arms + Abs Workout 

Walking Planks  — Dolphin Push-Ups — Plank Reaches

#LSFRollCall: Let’s detox with a mid-week challenge! Squat it out (any style you want!) and share your max #. Then, challenge a bestie!

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

Each Move x10 | Repeat x3 (10 minutes)

 OR

 HBSG Cardio Workout

Mermaid Crunches — Double Knee Taps — Spider Crunches

  #LSFRollCall: Turn it up!! Share your fave song from the new January playlist in an IG story!

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

Each Move x10 / Each Side | Repeat x3 (10 minutes)

 OR

 HBSG Full Body Workout

Reverse Lunges — Army Crawlers— Squat Jumps

    #LSFRollCall: How are you living guiltless today? Share all your treats, (cough cough Keto Pumpkin Cake?) and remember, you DESERVE it!

Each Move x10 / Each Side | Repeat x3 (10 minutes)

 OR

 HBSG Full Body Workout

Reverse Lunges — Army Crawlers— Squat Jumps

  #LSFRollCall: Happy Saturday! What healthy substitutions are you making today?

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

 HBSG Self Love Day

#LSFRollCall: Soak up some self love today and try some of Katie’s tips for surviving winter

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Miranda N. Reed
Miranda N. Reed
5 years ago

How do you combine the guide with the weekly workouts? Is day 1 of the guide a Monday or Sunday? Does it matter?

Team LSF
5 years ago

Many people start the guide on Monday, but it doesn’t matter when you start it. The daily workouts are a bonus, if you have the energy and want more, but you will definitely see the biggest changes following the HBSG so make that the priority first 🙂

Natalee Middleton
Natalee Middleton
5 years ago

Hey Katie. I have a question about the private session for LSF Hot Body babes – I’ll be at work at that time in NZ but can sneak this in for my lunch break – will I need to be in workout clothes or am I ok in my office wear? Xx

Manal
Manal
5 years ago

I guess it just have to be comfy
and…. if I can suggest : a change.. because u gonna SWEAT w/ katie 😀

See ya ^^

Team LSF
5 years ago

The sessions vary… sometimes it’s a workout so you can do a little or as much as you like depending on the time and where you’re at, but this week it is more of a Q & A so you’re good in regular clothes.

Paige
Paige
5 years ago

So sad Thursday’s live session changed time 🙁 Unfortunately, I can’t make the new time, but hopefully the next one will be a little later! These time differences are no good 🙁

Christine
Christine
5 years ago

I didn’t receive an email with a link for the Thursday Live 🙁

Christine
Christine
5 years ago
Reply to  Christine

Never mind…I just needed to be more patient! 🙂

Team LSF
5 years ago
Reply to  Christine

F you have the guides and didn’t receive it, check your spam, make sure you’ve added my email to your contacts and then if still no luck, shoot us an email to resolve 🙂

KarenAnnLeRoy
KarenAnnLeRoy
5 years ago

I am having a horrible time posting and hastaging my pics to both TEAMLSF and MadeitonMonday and LoveSweatFitness on Instagram..

Sorry from a complete newbie on Instagram

(Karen LeRoy)

Jaemie Sures
5 years ago

I signed up for the challenge, however I noticed there isn’t a shoulder workout. That is probably the weakest part of my body and is a a muscle group I rarely work! Is there one the following week?

Team LSF
5 years ago
Reply to  Jaemie Sures

There are several workouts that work the shoulders even if they don’t specifically say “shoulder workout.” They will be included in arm workouts in general.

Sarina
Sarina
4 years ago

Hi! I see you mentioned that you are on week 4 of the HBMP. How often do you repeat the HBMP? I am just about to be finished..

Team LSF
4 years ago
Reply to  Sarina

Hi Sarina! The HBMP is intended to reverse diet through it (steps to do this are in the guide). I live by the guide as my general meals and principles, but like to repeat it before big events, etc.

Sarina
Sarina
4 years ago
Reply to  Team LSF

Yes I am about to be done in reverse! I did read that and haven’t gained any weight coming down! It really works and thanks for the advice.☺️

Team LSF
4 years ago
Reply to  Sarina

Oh that is so amazing to hear! I love it! Ya definitely use what you learned to stick closely to where you are at now without being quite as regimented. If you are also doing the sweat guide you will keep seeing more and more progress. If would be awesome if you could leave your feedback on the meal plan page in the LSF shop for other girls to see. I think many people miss the reverse portion which is hugely important as you’ve seen 🙂 https://my.lovesweatfitness.com/collections/hot-body-meal-plans/products/4-week-hot-body-meal-plan

So pumped for you babe!

Sarina
Sarina
4 years ago
Reply to  Team LSF

Of course! Just left a review!!

Manal
Manal
4 years ago

Thanks for sharing all the greatness out there!! You ROCK girl!!

Saehee Chon
Saehee Chon
4 years ago

In!

Sandy
Sandy
4 years ago

In! Cannot wait to see results!

Sandy
Sandy
4 years ago

In!

mandy
mandy
4 years ago

in ! plus week 4 of hbsg 🙂 thanks for all you do katie

Erin
Erin
4 years ago

In!

Brittany
Brittany
4 years ago

This week seems easy enough. Challenge excepted!

Team LSF
4 years ago
Reply to  Brittany

YES!

BushGem
BushGem
4 years ago

Thanks for adding on approx time needed for total workout. makes life easy for supertight scheduling.
Great work

Team LSF
4 years ago
Reply to  BushGem

Absolutely!!

Jamie
Jamie
4 years ago

I fell of the wagon hard and a week full of booty and lower body is exactly the motivation I need to get back into it!!

Team LSF
4 years ago
Reply to  Jamie

Oh get it girl!!

Roberta
Roberta
4 years ago

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
Venny Borg
4 years ago

IN!!!

Julie
Julie
4 years ago

I am so in!!

Diane
Diane
4 years ago

In!!!

Hazel
Hazel
4 years ago

Schedule looks great I’m in!!

Jenna
4 years ago

Planks are great!

Brittany
Brittany
4 years ago

Normally I don’t miss a day from this workout schedule. But I am moving and been on the road since I woke up and been packing and moving stuff to and from. I won’t be able to start working out again at least till Friday. Telling you this to vent bc I feel bad that I can’t workout :/ lol

Team LSF
4 years ago
Reply to  Brittany

Don’t feel bad Brittany! Just bounce back stronger than before 🙂

Christina
Christina
4 years ago

I so want to do this but I find it hard to find time for myself or make time for myself to enjoy your workouts. From 7am-10pm every day there is something i.e. studying, homework, stressing, tutoring, anxiety,sleep. I can’t figure out where to put it! College life and student life it’s hard. I seriously miss my “me-time” now it’s “sleep time.”

Team LSF
4 years ago
Reply to  Christina

YOU time is the most important time! Make a set time in your schedule to work out and don’t break that appointment. You got this babe! xoxo

Amy
Amy
4 years ago

Hi! I found the last butt exercise super hard! If my heels were a bit apart I could lift off the floor, but together…not so much!

Marina
Marina
4 years ago

I am really happy I found your website!
I’ve been following different fitness programs during the last year and I think that yours is one of the most complete and fun.
Also, I really appreciate the fact that it is possible to find useful advice and workouts for free on your website.
I’m looking forward to finishing my current program and join this one!

Virginia
4 years ago

my first week with you guys!, It’s gonna be a busy week! 😀

Brittany Oubre
Brittany Oubre
4 years ago

You didn’t specify how many rounds to do Saturdays workout so I did 3 rounds and even went alittle crazy and did 25 sit-ups the second round by accident ?( that never happens) well off to do 20 min of walking around my house?

Virginia
4 years ago
Reply to  Brittany Oubre

I did twice lol and 25 mins of exercise bycicle ?

Heidi
Heidi
4 years ago

My first week starting Monday..Looking forward to it #sweat#excercises#fun

Ruth
Ruth
4 years ago

I’m so glad I found these weekly workouts by doing the sleigh the holidays challenge with the LSF gals!!! These weekly workouts motivate me to exercise daily! They’re also a good combination of different moves that really work my whole body. Thanks, Katie!!

Christine
Christine
4 years ago

I love the yoga flow on Tues but since I’m unfamiliar with the moves, it was difficult for me to keep clicking on the pictures to do the moves correctly. I would have done better with a video. But I still love LSF!!!!!

Brittany Oubre
Brittany Oubre
4 years ago

Thursdays workout was a little hard without a video. I use my phone to do the workouts and my timer on my phone only let’s me put 1 time at a time. So I had to go back a forth from clicking each workout and setting my timer to 40 seconds then when the timer went off I had to go back and set for 20 seconds.. I did 3 rounds but I used my stopwatch( on my phone ) and it showed 19 min and 20 seconds just with 3 rounds.

Erika
Erika
4 years ago

What is HBSG? ?

Team LSF
4 years ago
Reply to  Erika

Hot Body Sweat Guide 🙂 http://lsfold.local/hot-body-sweat-guide/

Ruth
Ruth
4 years ago

I look forward to the new weekly workout schedule every Sunday!! Thanks so much!!! ^_^ I’m starting to see the results! 😀

Yolly
Yolly
4 years ago

The arm exercises for Wednesday is not showing.?

Ren
Ren
4 years ago
Reply to  Yolly

Oh good, it’s not just me then

Team LSF
4 years ago
Reply to  Yolly

Hmmm. that’s strange, they are showing up on our end. Maybe try on another browser?

Ren
Ren
4 years ago
Reply to  Team LSF

It’s working now, I tried both safari and chrome wondering if it was a glitch.

Yolly
Yolly
4 years ago
Reply to  Team LSF

Thank you. It’s working now. Just waiting for next week’s schedule so I can plan my week ahead.?

Paige
Paige
4 years ago

Hi, the video for Thursday is not showing up, hope it’s not just me :/

Yolly
Yolly
4 years ago

I am new to LSF & absolutely love the workouts, Can anyone just tell me when she normally posts the weekly schedule? Would love to plan my week ahead.

Ekaterina
Ekaterina
4 years ago

Who said it’s a challenge?! It’s a pure joy!!! Can’t wait for days 8 and 9!

Team LSF
4 years ago
Reply to  Ekaterina

Eeeek! I LOVE hearing that!!

Elisabet Dixon
Elisabet Dixon
4 years ago

Where are the free weekly workouts im having trouble finding them

Katie Dunlop
Katie Dunlop
4 years ago
Reply to  Elisabet Dixon

Hey! They are right above in this post 🙂

Team LSF
4 years ago
Reply to  Elisabet Dixon

You’re commenting on the free weekly workout schedule, if there is something you are still unsure of, email contact@lsfold.local xo

jessica
jessica
4 years ago

i am loving your workouts and videos!! could you do another clothing haul video?? Please!! ? ? ?

Team LSF
4 years ago
Reply to  jessica

YES! love it!

Rebecca
Rebecca
4 years ago

This is my first week doing the daily workouts and have really enjoyed it!! One question for Saturday’s workout…what is LISS cardio?

Team LSF
4 years ago
Reply to  Rebecca

Oh so glad you’re loving them. It’s part of the Hot Body Sweat Guide, but in general it stands for Low Intensity Steady State Cardio. xo

Michelle McKnight
Michelle McKnight
4 years ago

Can I just say how much I love the LISS cardio for Saturday’s. Currently enjoying a nice easy paced stationary bike ride while watching a blizzard through my bedroom window ?❄️❄️❄️

Team LSF
4 years ago

Aw that is so great to hear and sounds lovely!!

Yolly
Yolly
4 years ago

Hi. By Wednesday it says to do the video 1x but there is no video?

Team LSF
4 years ago
Reply to  Yolly

There is a note there indicating that it is a new video which won’t be live until tomorrow. It will then be added to the schedule at that time. xo

Yolly
Yolly
4 years ago
Reply to  Team LSF

Ok, I see now. Thank you very much Katie.?

Amy
Amy
4 years ago

I like how there are shorter and longer workouts because of my work schedule.

Team LSF
4 years ago
Reply to  Amy

That’s so great to hear!

Ruth
Ruth
4 years ago

These weekly workouts are my favorite!!!!! I’ve been going strong following them since the Sleigh the Holidays 21 day challenge! 😀 I’m proud of myself for sticking with it. Plus, I’m seeing progress in how I feel and look. 😀 Thank you, Katie! <3

Team LSF
4 years ago
Reply to  Ruth

And we are so proud of you too!

Ruth
Ruth
4 years ago

Whoohoo, can’t wait to start this new week! 😀

Team LSF
4 years ago
Reply to  Ruth

Get it girl!

Yolly
Yolly
4 years ago

Hi Katie
Looking forward to another week of awesome workouts with you.? Just a quick question: for Thursday it says arms & cardio but shows abs moves? Is the arms included in the HIIT Cardio video & we should then add the ab moves? Also, is there another challenge coming soon???

Team LSF
4 years ago
Reply to  Yolly

Yay! Thanks for letting us know…should be abs & cardio and has been updated 🙂 And there is!!! Details coming in the next couple weeks 🙂

Yolly
Yolly
4 years ago
Reply to  Team LSF

Yay, can’t wait. I’m new to Love Sweat Fitness and I absolutely love your challenges. So far I’ve completed the 14 Day Full Body Challenge and the #lotsoflove challenge. Cannot wait for the new one 🙂

Team LSF
4 years ago
Reply to  Yolly

Welcome Yolly! So excited to have you part of the LSF team 🙂

Yolly
Yolly
4 years ago
Reply to  Team LSF

Thank you Katie. I am so happy I found LSF. I can truly say that I am addicted to your workouts. I’ve always loved exercise but I really am enjoying your workouts so much, it is just so much fun. I’ve tried the heavy weight training but the diet of “building muscle” always got me down. I just felt so stuffed & bloated all the time. I gained more fat than “muscle”. And just the counting of all the protein & carb intake, drove me up the wall! Now I only eat when I’m hungry. And with your workouts I… Read more »

CheyenneHorn3
4 years ago

I’ve been loving the workouts this week and I have been answering the questions every day so far And I love the march playlist

Christa
Christa
4 years ago

Yes!

Jayci
Jayci
4 years ago

This is been a great thing for me the workouts target things and give me a specific plan! Me being a lazy teen i have enjoyed these work outs!

Team LSF
4 years ago
Reply to  Jayci

aw I’m so glad they’re working for you babe!