TONE UP
Are you looking to do workouts that will help you tone up, lean out, and notice a difference in how your clothes fit? This is the #LeSweatGoal for you.
Toning up calls for a mixture of building muscle and redistributing tissues around the body. The best way to achieve this is by combining a regular exercise routine with compound exercises and a balanced diet consisting of more whole foods and less processed foods.
EQUIPMENT
All you need to do these workouts is a set of weights, and some of the classes are bodyweight only. It is recommended to have dumbbells for some of these workouts to help build muscle.
FREQUENCY
We recommend doing 3 to 6 total body workouts per week for maximum results. Repeating and revisiting workouts you have already completed is highly recommended. We suggest adding weights to reach your goals as you complete more workouts.
RECOMMENDED CHALLENGES*
Looking for a more structured program? We suggest trying one--or all--of our Le Sweat Challenges:
28-Day Break Le Sweat Challenge
Le Sweat Yourself Strong Challenge #1 thru #4
7-Minute Abs Challenges #1 or #2
28-Day Upper Body Challenge
*Tip: Download the calendar from your challenge of choice for the full class list:
https://tv.le-sweat.com/all-challenges
HOW TO TRACK PROGRESS
The best way to keep track of your progress is by knowing your baseline or starting fitness levels. We recommend taking the Le Sweat Fitness Test before you begin and then again 1x a month after that.
-
20m Sweaty Bodyweight Cardio
LEVEL: Intermediate
SWEAT SCORE: 4/5ABOUT: Super fun and sweaty intermediate, full body cardio workout using zero equipment. Class structure: three sets of exercises, including warm-up, strength, and cardio finisher.
HIGHLIGHTED EXERCISES: Jump squat, lateral bounds, quick feet, triphasic push...
-
7m ABS: EASY DOES IT #2
Abs workout focusing on the obliques. Exercises included: side plank, bear plank, quarter get-up. A yoga block is optional.
Burn score: 2/5
-
7m ABS: AMP IT UP #2
Quick abs workout using a yoga block and dumbbells (10 lbs). Exercises included are dead bug, plank reach, chop, and leg lowers.
Equipment needed: dumbbells, yoga block (optional)
Burn score: 3/5
-
7m ABS: FEEL. THE. BURN! #2
Intermediate to advanced abs workout using bodyweight only. Exercises included are bicycles, bear plank + knee tap, and plank variations.
Burn score: 4/5
-
7m ABS: FINISH STRONG #2
Quick and spicy abs routine using a yoga block (optional). Exercises included: kick thru, dead bug, abs circles.
Burn score: 5/5
-
20m CHALLENGING CORE STRENGTH (DBs)
Beginner-friendly core strength workout using dumbbells (15 lbs). Warm-up followed by two circuits of exercises.
- Highlighted exercises: elevated side plank, ground get-up, bird dog plank row
- No jumping, beginner, and pregnancy friendly
- No musicEquipment needed: dumbbells, elevated surfac...
-
20m Empowering Full Body Strength (DBs)
Intermediate full-body strength workout using bodyweight and dumbbells (10-15 lbs). No jumping, beginner, and pregnancy-friendly (modify core exercises as needed). Great for runners and cyclists.
Class set-up:
- warm-up
- (2) strength sets, including isometric holds
- bodyweight core finisher...
-
15m LAZY DAY ARMS (DUMBBELLS)
Low-intensity upper body workout using light-to-medium dumbbells (5-10 lbs). Warm-up followed by two circuits of arms exercises.
Highlighted exercises: overhead press, bicep curls, tricep extensions, shoulder rotations
- No push-ups
- Includes musicEquipment needed: dumbbells
Strength score:...
-
40m Muscle-Burning Cardio (DBs)
LEVEL: Intermediate
SWEAT SCORE: 3/5ABOUT: Intermediate, full-body cardio workout using dumbbells (15 lbs). Five sets of 4-5 exercises, including a warm-up, cardio, strength, and abs set. Stretch at cooldown.
HIGHLIGHTED EXERCISES: Single-leg hop, crab toe touch, squat + press
OTHER: Include...
-
25m Heart-Pumping Bodyweight Cardio
LEVEL: Intermediate
SWEAT SCORE: 4/5ABOUT: 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
EQUIPMENT: yoga block and shoes are recommended (but ...
-
20m LOW-IMPACT BODYWEIGHT TABATA
Low-impact, beginner-friendly Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.
- Highlighted exercises: step jacks, squat + kick, standing spider, curtsy lunge
- Low-impact, beginner, and pregnancy-friendly
- No musicEquipment need...
-
15m Toning Upper Body Strength (Bands)
LEVEL: Beginner-Friendly
SWEAT SCORE: 2/5ABOUT: Beginner-friendly arm workout using resistance bands.
HIGHLIGHTED EXERCISES: pull-aparts, biceps curls, side-lying triceps push-ups, back widow
OTHER: Includes music
EQUIPMENT: resistance bands
-
30m SWEATY BODYWEIGHT CARDIO
Full body cardio workout with minimal jumping. Warm-up, two cardio circuits, and a killer core finisher. Includes cool-down stretch.
- Highlighted exercises: air slam, reverse lunge + knee drive, crab toe-touch, vertical jump
- No musicEquipment needed: none
Sweat score: 3/5
Level: Intermediate -
20m Toning Lower Body Strength (DB/KBs)
LEVEL: Beginner-friendly
SWEAT SCORE: 3/5ABOUT: Beginner-friendly lower body strength workout using weights (18-25lbs). Warm-up, two leg circuits, and a killer core finisher. All sets completed two times each.
HIGHLIGHTED EXERCISES: SLDL, reverse+lateral lunge combo, bicycles, plank spiders
...
-
7m BEST BOOTY BURN (BANDS)
Booty strengthening and toning workout using resistance bands.
- Highlighted exercises: clamshells, hip extensions, glute bridges
- No musicEquipment needed: resistance bands
Burn score: 3/5
-
30m Full Body Cardio Burn (DB/KBs)
A Le Sweat Fam favorite workout class! Total body cardio workout using dumbbells and kettlebells (15-35 lbs). Warm-up, dynamic warm-up, strength set, killer cardio finisher, and a cool-down stretch.
- Highlighted exercises: reverse lunge + skip, kettlebell swings, 1/2 kneeling get-up, kick thru
... -
45m Sweaty Tabata HIIT (DBs)
LEVEL: Intermediate
SWEAT SCORE: 4/5ABOUT: Voted as a top favorite by LSTV Members, get ready for an intermediate full-body HIIT class with Tabata rounds. Class structure: warm-up, strength circuit, cardio circuit, two Tabata rounds, and a ten-minute mobility session to finish the class.
HIGHL...
-
50m Solid Full Body HIIT (Heavy Weights)
LEVEL: Intermediate
SWEAT SCORE: 4/5ABOUT: Intermediate, full body, strengthening HIIT workout using heavy weights (15-50lbs). Class structure: warm-up, dynamic warm-up, three strengthening circuits, one cardio circuit, and a cool-down stretch.
HIGHLIGHTED EXERCISES: Staggered squat, lateral ...
-
20m Killer Bodyweight Tabata
LEVEL: Advanced
SWEAT SCORE: 5/5ABOUT: Advanced, full-body Tabata HIIT workout using zero equipment. Warm-up followed by four Tabata intervals using bodyweight exercises.
HIGHLIGHTED EXERCISES: jump squat, sprawl, push-up release, bicycles
OTHER: Tabata is 8 rounds of 20 seconds of work follo...
-
LE SWEAT FITNESS TEST
The Le Sweat Fitness Test is a strength and endurance test designed to track progress in workouts. It is recommended to take the test monthly.
Equipment needed: chair or elevated surface
Directions: Using a timer, time how long it takes to complete the following:
100 reps of each of the follow...
