10 Week Workout Routine to have YOU Looking like a 10 this Summer

??????????????????????????????????????????????There’s only 10 weeks left until swimsuit season! If you haven’t committed to a solid workout plan to get your body ready for summer, don’t worry. We have a plan that can help you to get back into the gym and back into shape for summertime with this 5 Part Series.

Starting today we will give you a workout program to follow for two weeks, and every other week we will post a new workout over the course of the next 10 weeks.  But time is running out, so get into the gym today that way you can be happy about getting into your swimsuit this summer!

THE PLAN

WEEKs 1 and 2

THE WORKOUT – Build a base with Core Stabilization and Weight Training – 3 to 5 days per week.

Alternate between the following two workouts to hit all of your muscles groups and build a solid foundation over the next two weeks.

DAY 1

PlanksCore – Plank – Get in a plank position and hold for a total of 2 minutes. If you can hold it for two minutes straight that’s great! But that is pretty tough, so just take as many breaks as you need to until your total hold time totals 2 minutes. Remember, the clock stops when you rest.

 

Leg-PressLeg-Press-2Legs – Leg Press Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

CrunchCrunch-2Core – Crunches – Do as many crunches as you can until you feel fatigued. Do 3 sets with 90 seconds of rest between each set.

 

 

Bryant doing a shoulder press at LA Fitness on the Smith machineBryant doing a shoulder press at LA Fitness on the Smith machine-2Shoulders – Seated Shoulder Press Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

Core – Russian twist – Grab a medicine ball that you can control and do as many Russian Twists as you can until you feel fatigued. Do 3 sets with 90 seconds of rest between each set. This one can be a bit tricky, so for a more detailed explanation of how to do this exercise CLICK HEREMedicine Ball Exercises to Tone and Define your Entire Body!

DAY 2

Cable-RowCable-Row-2Back – Row Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

Chest-Pess-2Chest-PressChest – Machine Press – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

lat pulllat pull 2Back – Lat Pulldown – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

Machine-curlsMachine-curls-2Biceps – Curl Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

Tricep-extension-1Tricep-extensions-1Triceps – Cable Pushdown – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

 

 

THE CARDIO  – Interval Training – 21 to 30 minutes – 3 to 5 times per week.

Hop on the bike, treadmill, elliptical, stairmaster or your favorite piece of cardio and get ready to sweat. Interval training will allow your body to build a cardio base as you burn calories. Make sure you challenge yourself and pick a level that leaves you tired after a 2 minute interval, but ready to go after resting for 1 ½ minutes. Repeat your intervals for a total of 21 to 30 minutes.

For a more comprehensive explanation of Interval Training, check our previous post Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS! – CLICK HERE

THE DIET and NUTRITION – It’s time to track EVERYTHING you eat, drink and their calories. Choose a method that works for you; whether it is the tried and true approach of writing it down on paper, in a notebook, or the convenience of a mobile app, the important thing is that you are tracking and adjusting your calorie intake. If you want to lose weight and body fat, then reducing your daily caloric intake is a MUST.  For more about food logs and their effectiveness CLICK HERE to read our post Keep a Food Diary, Log or Journal and Lose Weight Faster.

Remember, the MORE you WORKOUT, the MORE you will see RESULTS. So challenge yourself to get into your LA Fitness five days-a-week as you prepare for swimsuit season!

For more great TOP TIPS be sure to come back every week and follow LIVING HEALTHY. To learn how, CLICK HERE.

Posted on April 15, 2013, in Cardio, Easy, exercise, fitness, fitness club, Fun, Health, Helpful, LA Fitness, LA Fitness Blog - Living Healthy, LA Fitness Blog - Top Tips, la fitness reviews, LA Fitness Reviews - About, lafitness.com, Motivation, Motivational Tips, Simple, Strength, Top Tips, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 17 Comments.

  1. I love this I will love to do all the steps

  2. Meghann Wineka

    Love this!

  3. Thank you! I am about to hit the gym hard for the summer and these are some awesome tips I will use!

    Jay.

  4. I’m in it to win it!!

  5. hizchosenvessel

    It would be great if LA Fitness had a workout log to keep track of these

  6. So you do Core on Day 1 and Cardio on Day 2 or both cardio and core everyday??

  7. Excellent,supreme,mindblowing….

  8. Great items from you, man. I have be aware your stuff prior to and you are just extremely wonderful.
    I actually like what you’ve bought here, certainly like what
    you’re saying and the way by which you assert it.
    You are making it enjoyable and you still care for to keep it wise.
    I can’t wait to read far more from you. This is really a
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  9. Love the workout structure, definitely an effective program! will add a few of these tips to my own workout

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