Workout #15

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Good morning friends! This week's workout is going to get you outside (into hopefully cooler air) & get your core fired up! You will start with a mile run πŸƒβ€β™€οΈ(or about 10 minutes) & then into 2 rounds of plank holds with squats and pushups! Have fun and let us know how It goes! XO, L&C πŸ’—

Workout #14

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Mondays are the best days to get moving!!! Today we have a Tabata style workout - meaning period of work and period of rest! You will go through each set of movements, alternating between the two for a total of 8 rounds. After completing the set, move onto the next pair! We love the #secondsprotimer app! You can do this anywhere and work up a great sweat. Have fun and keep up the great work! XO L&C

Workout #13

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Happy MONDAY!!! It's a great day to get moving and get started! Sometimes working out can seem so overwhelming, but we promise starting is the hardest part. Commit to do it for 5 minutes and then you are in it! This week we have 3 Rounds of 5 long jumps. 10 burpees, 15 jump squats, and 20 pushups. This is quick and designed to be done anywhere. JUST GET STARTED and have an awesome week! XO, L&C

Workout #12

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Good morning πŸ’— & Happy Labor Day! Today's 20 minute AMRAP (As Many Rounds As Possible) is using a set of dumbbells! Choose a weight that is challenging enough but will let you push through for 20 minutes. You have 12 Plank Rows, 12 Thrusters, 12 Bent Over Flys, then leave the weights & run for 2 minutes! Adding in the resistance piece this week should be fun πŸ’ͺ🏼πŸ’ͺ🏼! Let us know how it goes! XO L&C.

Workout #11

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Awwwww yeah, we're at Workout number 11! For this workout we'll do 3 Rounds of 10 Reps of everything, which will get that heart rate up & get those strong muscles moving! 10 Burpees, 10 Reverse Lunges on each leg, 10 Pushups (knees if you can't stay on your toes), 10 Situps with a med ball or dumbbell, & 10 Squats with a med ball or dumbbell! You can start and finish with a mile run to make it last a little longer. Let us know how you do!! XO

Workout #10

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We hope you guys are having a great week! This week's workout will challenge you with running and a bit of a higher rep count. Try and pace yourself but keep moving! You will head out for a 10 minute run, then into squats, pushups, sit-ups, more pushups, and more squats. You will complete the workout with a final 10 minute run. Time yourself, record it, and then try it again next month. It is always fun to see your progress! Let us know how it went for you and don't forget to check out our AUGUST playlist on spotify!! 

Workout #9

Workout #9

Hey, hey!! We have a midweek workout for you & this time we're adding some weight. Grab a kettlebell that challenges you but allows you to still use good form, and run through this for 4 Rounds; Goblet Squats, Kettlebell Swings, Lunge with a Row, Overhead Shoulder Press & kick up that heart rate with a 200m Sprint. This one will be fast & fun, & you will feel great! Make sure to warm-up & cool-down and check out our AUGUST playlist on spotify!! XO!πŸ™ŒπŸ»πŸ’ͺπŸ»πŸ’œ

Workout #8


We have a fun & simple workout for you this week that is guaranteed to get your heart rate up & leaving you glowingπŸ’¦ feeling great! This week we are combining 3 simple movements, burpees, squats & situps and descending in your reps so you will start with 10 burpees, 10 squats & 10 situps & then move on to 9-9-9, then 8-8-8 until you reach that final round of 1-1-1! Time yourself, warm up & cool down, make sure to hydrate & let us know how it goes! πŸ™ŒπŸ»πŸ’ͺ🏻 XO, L&C

Workout #7


Do you tabata??!! We absolutely LOVE tabata workouts especially in the summer on the go. A true tabata workout includes 8 rounds of 20 seconds of work & 10 seconds of rest (= 4 minutes) for each movement. So in this workout you would start with 8 rounds of squats. If that sounds easy, we encourage you to try your best to keep the same number of reps all 8 rounds for each movement!! If you're new to tabata, an equally amazing workout would be pairing two movements in your 8 rounds, so for this one do 20 seconds of squats/20 seconds of plank, for a total of 4 Rounds for each movement=8 Rounds total, and then move on to lunges + pushups. If you can end this workout with 8 sprints, you will be crushing it! This workout is from our free summer workout PDF we'd love for you to have! XO, L&C

Workout #6

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Hey, hey & happy Monday!! This week we have a classic workout for you to test your "baseline"--this one is used a lot in the Crossfit setting but the beauty of this workout is that it can be used ANYwhere & it will test your skills & strength, & give you a chance to retest in a month or so & see how you've progressed. So make sure you grab a timer, put on some motivating music & push yourself to see how fast you can complete these movements. If you can't do pull-ups you can sub "jumping pull-ups" or swap the pull-ups out for something like burpees. Make sure you write down what you do so you use the same movement when you retest. Go get it! .

Workout #5

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Hey, hey ladies its time for some motivation! No matter where you find yourself this first Monday in July we have the perfect workout for you AND a new JULY playlist on spotify! This workout will get your body moving & feeling great- set your timer for 25 minutes & continue through the rounds of burpees, step-ups, pushups, situps, squats & try to make that 200m run a sprint! You've got this & we are cheering for you all the way!! Let us know how many rounds you get πŸ™ŒπŸ»πŸ’ͺπŸ»πŸ˜‰

Workout #4

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Never miss a Monday friends! Starting off with a great workout kicks your week off to a positive start and sets the tone for the whole week! Today we have 10 Rounds of Pushups, Leg Lifts, Step-Ups (use stairs or a box), and Sprinting (PUSH YOURSELF)! Challenge yourself to push through these rounds with minimal rest. Enjoy the burn! XO L&C

Workout #3

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Happy Monday friends - it is a great day to get MOVING! 21 Minute AMRAP (As Many Rounds As Possible) of jump squats, pushups, jump lunges, triceps dips (choose any ledge or chair) & cardio! This is a great quick burn that you can do anywhere with #noexcuses - we believe in you! Let us know how it goes! XO L&C

Workout #2

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Hey, hey its motivation monday & we have another L&C workout you can do anywhere! 21 Minute EMOM (Every Minute on the Minute) rotating movements between burpees, situps & planks! Let us know how it goes & keep your body feeling awesome even on vacay! XO Check out our JUNE workout playlist on Spotify for some extra motivation!