PROGRAM 01 (6 WKS)

PROGRAM 01 (6 WKS)

3 Seasons

EQUIPMENT
Weights, bench/chair

==
DIRECTIONS
01 | Pick a program of your choice from 1 to 3 rest days per week. One is not better than the other. It simply comes down to what fits your schedule best.
(Download or print calendars below)

02 | Follow your calendar, making sure to complete the WARM-UP and STRETCH videos before and after every STRENGTH, EMOM, and TABATA workout.

03 | Have questions on some of the exercises? Check out the form videos.

04 | New to LSTV? We recommended starting in this order:
👉 Beginner Friendly
👉 LSTV Starter Calendar
👉 Program 01
👉 Program 02
👉 Program 03
👉 Program 04

==
CLASS GUIDE: Classes included in this program

STRENGTH
Weeks 1, 2, 3: 30m STRENGTH 01
Weeks 4, 5, 6: 30m STRENGTH 02

TABATA
Weeks 1, 2, 3: 30m TABATA 01
Weeks 4, 5, 6: 30m TABATA 02

HIIT
Weeks 1, 2, 3: 35m HIIT (EMOM) 01
Weeks 4, 5, 6: 25m HIIT (EMOM) 01

YOGA
Weeks 1, 2, 3: 45m YOGA FOR ATHLETES 01
Weeks 4, 5, 6: 40m YOGA FOR ATHLETES 01

WARM-UP:
Weeks 1, 2, 3: 10m WARM-UP 01
Weeks 4, 5, 6: 10m WARM-UP 02

STRETCH
Weeks 1, 2, 3: 10m STRETCH 01
Weeks 4, 5, 6: 10m STRETCH 02

===
If you have any more questions, we would love to hear from you!
[email protected]

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PROGRAM 01 (6 WKS)
  • DUMBBELL SNATCH & GOBLET SQUAT FORM CHECK

    Episode 1

    Equipment needed: dumbbells

    Learn how to properly execute the dumbbell snatch. This video is an extension of the 25 MIN EMOM 02 workout.
    https://tv.le-sweat.com/videos/25-min-emom-02

  • FLOOR PRESS FORM TIPS

    Episode 2

    Equipment needed: dumbbells or kettlebells.

    A demo on how to do the floor press with a dumbbell and a kettlebell.

  • RENEGADE ROW FORM TIPS

    Episode 3

    Equipment needed: Dumbbells and kettlebells

    A demo showing how to progress and regress renegade rows.

  • DEADLIFT FORM: SUMO

    Episode 4

    This video includes tips for using dumbbells and kettlebells.

  • SQUAT FORM: KETTLEBELLS

    Episode 5

    A quick demo on how to hold a kettlebell during a squat.

  • SQUAT FORM: DUMBBELLS

    Episode 6

    A quick demo on how to hold dumbbells when performing the squat.

  • 5 MIN YOGA FLOW TUTORIAL

    Episode 7

    A video breaking down the following poses:
    - Chaturanga
    - Upward Facing Dog
    - Downward Facing Dog

    ...and everything in between!