LBT Class (Live + Replays)

About Course

A low-impact Saturday workout class for women who want to move their bodies, build strength, and actually enjoy exercise.

These live classes are beginner-friendly and designed to help you feel comfortable and supported, whether you’re starting your fitness journey or getting back into a routine. Expect a mix of lower body, core, and full-body movements that challenge you without leaving you exhausted for the rest of the weekend.

Classes are live every Saturday and last around 45–60 minutes.

You’ll need:
•⁠ ⁠Light dumbbells
•⁠ ⁠A mat
•⁠ ⁠A booty band

Included:
•⁠ ⁠Live weekly class
•⁠ ⁠Beginner-friendly low-impact workouts
•⁠ ⁠Access to the group chat/community
•⁠ ⁠Replay option available separately

No pressure, no intimidating gym energy, just a space for women to move, feel good, and get stronger together.

Master proper glute activation and lower body movement mechanics.
Build lean muscle and strength in the legs, glutes, and core using bodyweight and tools.
Elevate your cardiovascular fitness with high-intensity LBT fat-burning circuits.
Strengthen your deep core (transverse abdominis) to improve stability and posture.
Enhance active recovery, mobility, and lymphatic drainage to prevent injuries.
Design your own structured, sustainable weekly workout routines.

Course Content

Module 1: LBT Foundations & Movement Preparation

Lesson 1.1: What LBT Training Is and How It Transforms the Lower Body
Lesson 1.2: Proper Warm-Up for Glutes, Hamstrings, and Core Activation
Lesson 1.3: Understanding Bodyweight vs. Weighted LBT Training
Lesson 1.4: Safe Intensity Scaling for All Fitness Levels
Lesson 1.5: [REPLAY] Intro LBT Full-Body Activation Session
Lesson 1.6: [REPLAY] Beginner LBT Mobility & Activation Flow
Assignment 1: Baseline Movement & Mobility Test

Module 2: Lower Body Activation & Glute Engagement

Module 3: LBT Strength & Sculpt (Lower Body Focus)

Module 4: LBT HIIT Conditioning (Fat Burn System)

Module 5: Core Strength & Abdominal Control (Tums Focus)

Module 6: Full-Body Integration (LBT + Functional Strength)

Module 7: Mobility, Recovery & Lymphatic Flow

Module 8: Progression System & Training Planning

Module 9: Advanced LBT Conditioning (Optional Track)

Module 10: Transformation Challenge (Capstone Module)

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About Course

What Will You Learn?

Course Content

Module 1: LBT Foundations & Movement Preparation

Lesson 1.1: What LBT Training Is and How It Transforms the Lower Body

Lesson 1.2: Proper Warm-Up for Glutes, Hamstrings, and Core Activation

Lesson 1.3: Understanding Bodyweight vs. Weighted LBT Training

Lesson 1.4: Safe Intensity Scaling for All Fitness Levels

Lesson 1.5: [REPLAY] Intro LBT Full-Body Activation Session

Lesson 1.6: [REPLAY] Beginner LBT Mobility & Activation Flow

Assignment 1: Baseline Movement & Mobility Test

Module 2: Lower Body Activation & Glute Engagement

Lesson 2.1: Glute Activation Mechanics

Lesson 2.2: Hip Stability and Knee Alignment

Lesson 2.3: Mind-Muscle Connection for Lower Body Training

Lesson 2.4: [REPLAY] 30 MIN Lower Body Activation Session

Lesson 2.5: [REPLAY] LBT Glute Sculpt & Isolation Flow

Lesson 2.6: [REPLAY] Side-Body Stability & Hip Control Session

Quiz 1: Glute Function and Movement Patterns

Module 3: LBT Strength & Sculpt (Lower Body Focus)

Lesson 3.1: Progressive Overload for Lower Body Toning

Lesson 3.2: Dumbbell & Resistance Band Integration

Lesson 3.3: Tempo Training for Muscle Shaping

Lesson 3.4: [REPLAY] 45 MIN Weighted Lower Body Strength

Lesson 3.5: [REPLAY] 45 MIN Strength & Length Lower Body Focus

Lesson 3.6: [REPLAY] 30 MIN Bands Lower Body Sculpt Session

Assignment 2: Weekly Workout Training Log

Module 4: LBT HIIT Conditioning (Fat Burn System)

Lesson 4.1: HIIT Principles Applied to LBT Workouts

Lesson 4.2: Fat-Burning Metabolic Circuits

Lesson 4.3: Work-to-Rest Ratio and Intensity Control

Lesson 4.4: [REPLAY] 30 MIN LBT Cardio HIIT Session

Lesson 4.5: [REPLAY] 45 MIN Cardio & Mat Conditioning

Lesson 4.6: [REPLAY] LBT Full-Body Burn Circuit

Assignment 3: Timed HIIT Track Log

Module 5: Core Strength & Abdominal Control (Tums Focus)

Lesson 5.1: Deep Core Activation (Transverse Abdominis)

Lesson 5.2: Lower Ab Development Principles

Lesson 5.3: Stability vs. Flexion Training Balance

Lesson 5.4: [REPLAY] 30 MIN Deep Core LBT Session

Lesson 5.5: [REPLAY] 30 MIN Lower Abs Focus Class

Lesson 5.6: [REPLAY] Pilates-Integrated LBT Core Flow

Quiz 2: Core Anatomy and Function

Module 6: Full-Body Integration (LBT + Functional Strength)

Lesson 6.1: Linking Upper + Lower Body Movement Chains

Lesson 6.2: Compound Movement Efficiency

Lesson 6.3: Functional Strength Development

Lesson 6.4: [REPLAY] 45 MIN Full Body Strength & Weights

Lesson 6.5: [REPLAY] 45 MIN Strength & Mobility Flow

Lesson 6.6: [REPLAY] 30 MIN Full Body Reset Session

Assignment 4: Full-Body Fatigue Assessment

Module 7: Mobility, Recovery & Lymphatic Flow

Lesson 7.1: Importance of Recovery in Body Recomposition

Lesson 7.2: Lymphatic Drainage through Movement

Lesson 7.3: Stretching vs. Active Recovery Principles

Lesson 7.4: [REPLAY] 30 MIN Lymphatic Drainage Session

Lesson 7.5: [REPLAY] 45 MIN Body Reset & Mobility Flow

Lesson 7.6: [REPLAY] 30 MIN Body Opener Class

Assignment 5: Weekly Recovery Schedule Creation

Module 8: Progression System & Training Planning

Lesson 8.1: How to Structure Weekly LBT Training

Lesson 8.2: Balancing Strength, HIIT, and Recovery

Lesson 8.3: Overtraining Prevention

Lesson 8.4: Progress Tracking Methods

Assignment 6: 7-Day Training Blueprint

Module 9: Advanced LBT Conditioning (Optional Track)

Lesson 9.1: Advanced Resistance and Instability Training

Lesson 9.2: Multi-Planar Movement Challenges

Lesson 9.3: Endurance Under Fatigue

Lesson 9.4: [REPLAY] 45 MIN Advanced Weighted LBT Circuit

Lesson 9.5: [REPLAY] 45 MIN Bands + Dumbbell Hybrid Session

Lesson 9.6: [REPLAY] 60 MIN Full Body Advanced Flow

Assignment 7: Advanced Endurance Challenge

Module 10: Transformation Challenge (Capstone Module)

Lesson 10.1: Tracking Physical Transformation (Photos, Measurements, Performance)

Lesson 10.2: Building Consistency Habits

Lesson 10.3: Long-Term Body Sculpting Strategy

Assignment 8 (Final Assessment): 7-Day LBT Transformation Capstone