Latest Weekly Workout

Summer Shape Up 2023 Winners!

How can we help?

Browse our frequently asked questions below, and if all else fails, shoot us an email!


Workout Programming

Technical / Subscriptions

How long are the workouts?

30-45 minutes depending on your fitness level and the specific workout.

Is any equipment required or is it all body weight?

The amount of equipment depends on your level (beginner, intermediate, advanced). Early levels can be done almost entirely with body weight to build endurance, strength, and balance. As you progress, weights and booty bands are introduced to up-level your workouts.

The plan itself will progress in difficulty and encourage you to increase weights as appropriate. A set of dumbbells and the LSF booty bands will have you set for success.

How are the workouts structured?

Following Katie’s 3:1 Method, the workouts are designed to get more challenging each day as you progress. You’ll have 3 strength/circuit focused workouts and 3 cardio based workouts weekly. For cardio days you can either choose 1 of the amazing full length videos in the app or “sweat solo” and choose to do something on your own like a class or outdoor run.

What about Cardio days?

You have the option to do a full length video from the app library or sweat solo. Depending on your level and weeks in the app, the program will automatically take you to the appropriate videos for the type of cardio on your schedule (LISS,MISS,HIIT)

How often will there be new content?

The app is loaded with over a year’s worth of brand new workouts from the start! We will always be adding new workout content (including new videos) on the regular – both in the form of the free daily moves (updated weekly) to the LSF challenges, and obvi new fresh premium subscription workouts multiple times a year.

Do I have to have the app to do the free challenges?

Yes, LSF challenges will always take place within the app! Don’t worry, they’re still 100% free and available to anyone with the app – premium subscription or not!

Do I have to log every workout in the app?

The app programing is designed to act as your own personal training. Safety and results are Katie’s #1 priority so, the goal is to do each workout, in order, including self care days! Logging each day is how your app knows you’re ready to move to the next week. You must “complete workout” or “skip” every day. Otherwise, it will wait until you complete all workouts in the week before moving you forward.

How do I update levels within the app?

Go to your profile, then click settings on the top left. From there, you can adjust your fitness level

What should I do if I’m having an issue with the app?

Please send us an e-mail at , we can help troubleshoot any issue and make sure you get right back to your workout!

Is the LSF App for me?

Absolutely! The LSF app is for any woman looking to get fit, stay motivated, and transform her life

Are the daily workouts really free?

Yep! You can download the app in itunes or google play stores to access the FREE daily 10 anytime! All of you have to do is create an account.

With a premium subscription you get exclusive access to the premium workout plan, full length video library, tracking features and all of the fun trophies and more for less than any gym membership!

How much does a subscription cost?

All users can access the premium features with a free 7-day trial. After your trial, the premium version of the app breaks down to $13.99 monthly, $11.99/month with a 3-month plan, or $8.25/month with an annual plan (our best value). 

How do I change or cancel my subscription?

If you signed up through the App Store or Google Play, you can manage your subscription directly from the store. If you signed up on the LSF site, click here to make any updates to your subscription.

Is the app available for Apple and Android?

Yes! Click here to download for either device.

Still need help?

Email our support department, they're the best!