PROGRAM 02 (6 WKS)

PROGRAM 02 (6 WKS)

3 Seasons

EQUIPMENT
Weights, bench/chair, foam roller, and bands

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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 calendars below)

02 | Follow your calendar, making sure to complete the WARM-UP and STRETCH videos before and after every STRENGTH, AMRAP, and CARDIO class.

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

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FAQs

SHOULD I COMPLETE PROGRAM 01 BEFORE I DO PROGRAM 02?
Yes, the exercises in Program 02 are progressions of the exercises we learned in Program 01.

IF I AM A RUNNER AND I RUN WEEKLY, CAN I REPLACE ANY OF THE WORKOUTS?
If you are going to replace any of the workouts, it is recommended to replace "AMRAP" or "CARDIO" workouts. The STRENGTH workouts should never change since those are the building blocks of the Program. Oh, and never skip MOBILITY day!

WHAT HAPPENS IF I MISS A DAY?
One sunny day doesn't equal summer. One missed day doesn't equal failure. Training programs work because you work them. Don't let one missed day turn into three missed days. Yes. This Program is about completing the workouts, but more importantly, it is holding you accountable for being consistent.

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CLASS GUIDE: Classes included in this program

STRENGTH
Weeks 1, 2, 3: 30m STRENGTH 03
Weeks 4, 5, 6: 30m STRENGTH 04

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

HIIT
Weeks 1, 2, 3: 25m HIIT (AMRAP) 02
Weeks 4, 5, 6: 30m AMRAP 01

MOBILITY
Weeks 1, 2, 3: 25m BANDS MOBILITY 01
Weeks 4, 5, 6: 25m BANDS MOBILITY 02

WARM-UP:
Weeks 1, 2, 3: 10m WARM-UP 03
Weeks 4, 5, 6: 10m WARM-UP 04

STRETCH
Weeks 1, 2, 3: 10m STRETCH 03
Weeks 4, 5, 6: 10m STRETCH 04

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

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PROGRAM 02 (6 WKS)
  • PROGRAM 02 CALENDARS

    321 KB

    Calendars for Program 02

  • 30m STRENGTH 03

    Episode 1

    A great flow of exercises leaves your body feeling good after this strength routine. Don't be afraid to pick up heavier weights!

    What to expect in this workout:
    - Squats (duh!)
    - RFE Deadlifts
    - Curtsy lunges
    - Quick hits of cardio
    - Core finisher at the end

  • 30m CARDIO 01

    Episode 2

    What to expect:
    - Combination of bodyweight and dumbbell workouts
    - Includes jumping (e.g., jump squats)
    - Core finisher

    Equipment needed: medium to heavy weights

  • 25m HIIT (AMRAP) #2

    Episode 3

    What to expect:
    - Jumping exercises
    - Bodyweight and dumbbells exercises
    - Core exercises

    Equipment needed: medium to heavy weights, elevated surface

  • 25m BANDS MOBILITY 01

    Episode 4

    What to expect:
    - Hip and hamstring mobility exercises
    - Posture mobility exercises
    - This is a good workout to do on a rest or low-impact day

    Equipment needed: mini exercise bands

  • 10m WARM-UP 03

    Episode 5

    This is a quick follow-along video to get you ready for your next workout. If you don't have a foam roller, check out our other Warm-Up videos.

    Equipment needed: Foam roller

  • 10m STRETCH 03

    Episode 6

    This is a quick follow-along post-workout stretch video. Includes stretches for:
    - hamstrings
    - hips
    - chest and shoulders

    Equipment needed: Belt or towel, elevated surface