PROGRAM 04 (6 WKS)

PROGRAM 04 (6 WKS)

2 Seasons

EQUIPMENT
Kettlebells, dumbbells, pull-up bar

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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 QUICKIE YOGA (aka stretch class) after every STRENGTH, HIIT, and CARDIO class. Want more? Add the supplemental CORE workout before/after your training.

03 | Have questions on some of the exercises? Check out the form videos:
https://tv.le-sweat.com/form-videos

04 | If you are a runner or a cyclist and are wondering how to fit PROGRAM 04 in your training schedule, we suggest selecting the "3 Rest Days" calendar and adding your runs to the additional rest days and/or on the CARDIO workout days.

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

==
COMMUNITY
Looking for accountability? Connect with your community in the LSTV private Facebook group:
https://www.facebook.com/groups/lstvfam

==
CLASS GUIDE

STRENGTH
Weeks 1, 2, 3: 25m KETTLEBELL STRENGTH 01
Weeks 4, 5, 6: 25m KETTLEBELL STRENGTH 02

CARDIO
Weeks 1, 2, 3: 25m BODYWEIGHT CARDIO 02
Weeks 4, 5, 6: 30m BODYWEIGHT CARDIO 02

HIIT
Weeks 1, 2, 3: 30m BODYWEIGHT AMRAP 01
Weeks 4, 5, 6: 30m EMOM 01

YOGA
Weeks 1, 2, 3: 35m YOGA + BANDS 01
Weeks 4, 5, 6: 35m YOGA + BANDS 02

QUICKIE YOGA:
Weeks 1, 2, 3: 12m QUICKIE YOGA 01
Weeks 4, 5, 6: 15m QUICKIE YOGA 01

CORE: Want more? Try adding this CORE workout before or after each workout.
Weeks 1, 2, 3: 10m CORE WORKOUT 01
Weeks 4, 5, 6: 10m CORE WORKOUT 02

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PROGRAM 04 (6 WKS)
  • PROGRAM 04 CALENDARS

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  • 25m KETTLEBELL STRENGTH 01

    Episode 1

    If you are looking to get strong, it's time to grab your heavy kettlebells, and let's go! (Don't have KB's? Substitute DB's and let's sweat!)

    What to expect:
    - total body strength
    - hip and booty exercises
    - core exercises
    - warm-up included

    Equipment needed: medium to heavy kettlebells (dumbbe...

  • 25m HEART-PUMPING BODYWEIGHT CARDIO

    Episode 2

    Intermediate full body cardio workout using bodyweight only. Standing warm-up followed by three circuits.

    - Highlighted exercises: lateral lunge, lizard walks, crab reach, standing rainbows, sprawls
    - No music

    Equipment needed: yoga block and shoes are recommended (but not required)

    Sweat scor...

  • 30m BODYWEIGHT AMRAP 01

    Episode 3

    Are you ready to HIIT this AMRAP sesh using just bodyweight? We'll guarantee you'll love this one.

    What to expect:
    - warm-up included
    - 2 AMRAP sets to push you to the limit

    Intensity Rating: 8-9 out of 10
    (Don't forget to leave your intensity score in the comments!
    1 - a walk around the block
    ...

  • 35m YOGA + BANDS 01

    Episode 4

    Start your yoga session with some band work in the form of mobility to warm you up for the flow.

    What to expect:
    - total body mobility exercises
    - strong legs yoga routine
    - core exercises

  • 10m CORE WORKOUT 01

    Episode 5

    Are you looking for a quick core workout that has minimal planks? This is the one for you. Be prepared to do one plank variation (the side plank).

    What to expect:
    - dead bug, ab circles, side plank, and more!

    Intensity: 8 out of 10

  • 12m CHILL FULL BODY STRETCH

    Episode 6

    Never get up off the mat in this yoga flow, perfect for opening up the spine and hips.

    - Highlighted exercises: spinal twist, lizard stretch, seal pose
    - No music

    Intensity: 2/5

  • LE SWEAT TRACKER

    489 KB