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

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

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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)
  • 25m KETTLEBELL STRENGTH 02

    Episode 1

    Get ready to swing your kettlebell round in this total body workout. Don't have a kettlebell? Follow along with a dumbbell instead!

    What to expect:
    - kettlebell swings
    - carries
    - no jumping
    - hamstring exercises
    - includes music

    Equipment needed: kettlebells (or dumbbells)

  • 30m BODYWEIGHT CARDIO 02

    Episode 2

    Get ready to hop your way through this workout. What does that mean? You can expect some plyometric action in this workout.

    Exercises included in this workout:
    - single-leg hops
    - core exercises
    - push-ups
    - includes music

    Equipment needed: None. Shoes are recommended.

  • 30m EMOM 01

    Episode 3

    What to expect: pull-ups! But don't worry, if you don't have pull-ups, this video still gives you an option to build your shoulder and back strength.

    Equipment needed: pull-up bar (optional), dumbbells

    Includes music.

  • 35m YOGA + BANDS 02

    Episode 4

    Start out with some lower body activation drills using bands before heading into this challenging, yet shooting yoga flow.

    What to expect:
    - single-leg squats
    - warrior poses
    - couch stretch (deep hip flexor stretch)

    Equipment needed: mini-exercise bands, elevated surface (bench, chair, or couch)

  • 10m CORE WORKOUT 02

    Episode 5

    A quick 10-minute core routine. Weights are optional. Great to add before or after any workout.

    Equipment needed: dumbbells (optional)

  • 15m QUICKIE YOGA 01

    Episode 6

    Enjoy this quick yoga flow which includes hip openers and lower back stretches.

    Equipment needed: none

  • LE SWEAT TRACKER

    489 KB

  • PROGRAM 04 CALENDARS

    321 KB