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]
Make your way through this full-body strength workout and enjoy the mobility exercises at the end to top it all off.
What to expect:
- Full body workout
- Glute and hamstring exercises
- Includes split squats
- No jumping
- Includes mobility exercises at the end
Equipment needed: medium to hea...
What to expect:
- Core & cardio focus
- Jumping exercises
- Mostly bodyweight
Equipment needed: Dumbbells
Equipment needed: medium to heavy dumbbells
What to expect:
- No jumping
- Includes booty-focused exercises
- Core finisher at the end
- Highlighted exercises: Dumbbell snatch, curtsy lunges, kick thrus
- AMRAP = as many rounds as possible
Equipment needed: Mini exercise bands
What to expect:
- Shoulder mobility
- Hip mobility
- If you are looking for more workouts after this check out any of our No Jumping workouts
What to expect:
- Full body guided warm-up video
- All bodyweight exercises
Equipment needed: none
What to expect:
- Upper body and lower body stretches
- Chest stretches
- Hip Stretches
- Good post-run or cycle stretch video
Equipment needed: wall and elevated surface
Calendars for Program 02
