Do you want to increase your overall total body strength? This is the #LeSweatGoal for you. LSTV will help you train for life with compound and functional movements--think carrying all your grocery bags in one trip! Enjoy this collection of workouts that will best help you get strong.
EQUIPMENT
It is recommended to have dumbbells for most of these workouts to load the body to build strength progressively.
FREQUENCY
We recommend doing 3 to 6 total body strength workouts per week for maximum results. Repeating and revisiting workouts you have already completed is highly recommended.
Looking for a more structured program? We suggest trying one--or all--of our Le Sweat Challenges:
Le Sweat Yourself Strong Challenge #1
Le Sweat Yourself Strong Challenge #2
Le Sweat Yourself Strong Challenge #3
Le Sweat Yourself Strong Challenge #4
HOW TO TRACK PROGRESS
The best way to keep track of your progress is by knowing your baseline or starting fitness levels. We recommend taking the Le Sweat Fitness Test before you begin and then again 1x a month after that.
Full-body strength workout using weights (10-25 lbs). Quick warm-up, one strength set completed 3x, and a plank series finisher.
What to expect:
- Isometric holds
- Low-impact and pregnancy-friendly (modify core exercises)
- No music
Equipment needed: dumbbells or kettlebells
Strength score: 3/5
Quick full body strength workout using dumbbells. Five exercises completed two times thru.
- Highlighted exercises: DB swings, reverse lunge + OH press, push-up release
- No jumping and pregnancy friendly
- No music
Equipment needed: dumbbells
Strength score: 3/5
Ease back in to exercise with this low-impact, full-body strength workout using dumbbells (5-20lbs). Warm-up followed by three circuits of strengthening exercises.
- Highlighted exercises: lift/chop, standing side crunch, lateral squat, sumo deadlift, elevated push-up
- No jumping, beginner, an...
Challenging full body strength workout using dumbbells (5-10lbs). Bodyweight warm-up followed by two strength circuits. Ends with a bodyweight core finisher and a cool-down stretch.
- Highlighted exercises: dumbbell swing, RDLs, standing cross body abs, tricep dips
- Low-impact and no jumping
- ...
Advanced full-body HIIT class using bodyweight only. Two sets of HIIT exercises done for two rounds each. Lower-body focused.
- Highlighted exercises: reverse lunge + skip, sprawls, side-lying abduction
- No music
Burn score: 4/5
Level: Advanced
Low-intensity upper body workout using light-to-medium dumbbells (5-10 lbs). Warm-up followed by two circuits of arms exercises.
Highlighted exercises: overhead press, bicep curls, tricep extensions, shoulder rotations
- No push-ups
- Includes music
Equipment needed: dumbbells
Strength score:...
No-jumping full-body HIIT workout using dumbbells and kettlebells (10-25lbs). Quick warm-up followed by a twenty-minute strength EMOM (every minute on the minute) set. Class ends with a bodyweight core EMOM finisher.
- Highlighted exercises: Sumo deadlift, single-arm plank rows
- No music
Equip...
Get ready for rock-solid shoulders. This class is more on the intermediate to the advanced side of things, especially if you are using heavier weights.
What to expect:
- Shoulder and back exercises
- Core exercises
- Includes music
Equipment recommended: medium weights (Charlee is using 15 lb...
Advanced full body HIIT class using dumbbells. Warm-up, two strength+cardio circuits, two AMRAP circuits, and a cool-down stretch.
- Highlighted exercises: lateral squat, dumbbell squat jump, squat thruster
- Some music
Equipment needed: dumbbells
Full body strength workout using bodyweight only. Warm-up followed by two strength circuits.
- Highlighted exercises: bird dog, squat, reverse lunge + SLDL combo
- No jumping and pregnancy-friendly (modify core exercises)
- No music
Equipment needed: none
Strength score: 2/5
Level: Beginner-f...
A bodyweight stretch + mobility class including stretches targeting the hips and lower back.
Equipment needed: none
Relaxing lower body stretch including stretches for the ankles, hips, and hamstrings. Each stretch is held for two minutes. Includes music.
Equipment needed: rolled up blanket or towel recommended
Advanced full body Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.
- Highlighted exercises: jump squat, sprawl, push-up release, bicycles
- No music
Equipment needed: none
Sweat score: 5/5
Tabata is 8 rounds of 20 seconds of work...
Intermediate full-body Tabata HIIT workout using bodyweight and weights (10-25 lbs). Quick warm-up followed by six Tabata rounds (four-minute sets of 20 seconds of work + 10 seconds of recovery).
- Highlighted exercises: squat jump, reverse table-top, DB/KB swings
- No music
Equipment needed: d...
The Le Sweat Fitness Test is a strength and endurance test designed to track progress in workouts. It is recommended to take the test monthly.
Equipment needed: chair or elevated surface
Directions: Using a timer, time how long it takes to complete the following:
100 reps of each of the follow...
