4 WEEK TRAINING GUIDE

4 WEEK TRAINING GUIDE

4 Seasons

Do you need some help navigating Le Sweat TV? Look no more. All you have do is follow this 4-week training program created by our lead trainer, Charlee Atkins. All of the videos are right here within Le Sweat TV.

Check out the 4-week Training Calendar for guidance. The file can be downloaded to your phone or computer. You can click the titles of all the workouts, and it will directly take you to the video. You can also use the calendar as a check form, so you can easily mark off each workout as you complete them. Don't forget to tag @le.sweat and @charleeatkins so we can see you working on working out!

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4 WEEK TRAINING GUIDE
  • 10 MIN BOOTY BANDS

    Episode 1

    Equipment needed:
    - Mini Exercise Loops

  • 20 MIN LOWER BODY

    Episode 2

    Equipment needed:
    - Dumbbells

    Two of the largest muscle groups of the body -- the glutes and the quads -- are going to get worked on working out in this one. Wondering how many times a week to fit this bad boy in? Shoot for two to three times a day. Just kidding. A week.

  • 20 MIN CORE WORKOUT

    Episode 3

    Equipment needed: Dumbbells. This is a 20-minute video dedicated to the core, where we'll also strengthen the muscles of the lower back glutes. We recommend doing this video 2-3 times a week.

  • 10 MIN HIP MOBILITY

    Episode 4

    Equipment needed: none. This is an extension of our daily warm-up and mobility routine. We recommend doing these stretches every day.

  • 12 MIN TOTAL BODY + DUMBBELLS

    Episode 5

    Equipment needed: dumbbells

    This is the perfect solo workout or something you can throw in after you go for a run or jog. All you need is a set of dumbbells to participate. Feeling like you want more? Try doing another round of the same routine (you'll see what we mean you press play.)

  • 15 MIN SHOULDERS & BACK

    Episode 6

    Equipment needed:
    - Dumbbells

  • 30 MIN TOTAL BODY DUMBBELLS

    Episode 7

    Equipment needed: Dumbbells

    If you're looking to break Le Sweat that doesn't require running on a treadmill, then this is all you need. We recommended doing a total body workout like this 2-3 times a week.

    This was previously live on Charlee's Instagram March 31, 2020.

  • 30 MIN CARDIO + CORE (NO JUMPING)

    Episode 8

    Equipment needed: Bodyweight.

    So you want to work cardio and core, but a) you have downstairs neighbors or b) you have sensitive knees, then this is the Le Sweat for you. We recommend doing this workout 1-2x a week. Happy Le Sweat-ing!

  • 4 WEEK TRAINING CALENDAR

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    Le Sweat TV 4-Week Training Program 01