If you’re sweating because summertime is drawing near…Perfect! You are on the right track; well as long as you’re sweating from all of the hard work you are putting into getting ready for bikini and board-short season. LIVING HEALTHY is here to help with Part 3 of our preparation for summer workout program – The 6 Weeks to Summer Slim Down Workout to Look Better in Your Bathing Suit!

If you missed Part 1 – 10 Week Workout Routine to have YOU Looking like a 10 this Summer or Part 2 – 8 Weeks Left to Prepare for Swimsuit Season, Your Next Workout is Here, simply click one of the links to get started!

For those of you who are ready, weeks 5 & 6 are sure to challenge your body as we hit the weight room for some Strength Training with Free Weights and integrate High-Intensity Interval Training as your fat-melting cardio workout.

THE PLAN

WEEKs 5 & 6

THE WORKOUT – Now that you have built a foundation of stability and strength, you’re hopping off the machines to make YOUR body do the work with Free Weight Training – 3 to 5 days per week.

So head to the weight room and alternate between the following two workouts to hit all of your muscles groups over the course of the next two weeks to continue developing and shaping your body.

DAY 1

Abs – Opposite reach aka helicopters – Do as many reps as you can until you feel fatigued. Do 4 sets with 60 seconds of rest between each set.

Legs – Smith machine or Barbell Squat – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Shoulders – Dumbbell shoulder press or lateral raise – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Legs – Lunges – Do as many reps as you can until you feel fatigued, then immediately switch and do the other side (other foot forward). Do this until you have done 3 sets on each side.

Abs – Bicycle Crunch – Do as many reps as you can until you feel fatigued. Do 4 sets with 60 seconds of rest between each set.

DAY 2

Back – Dumbbell Row – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Chest – Barbell Flat Bench Press – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Biceps – Barbell curl – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Triceps – Over Head Dumbbell Extension – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Back – Single Arm Dumbbell row – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

Chest – Incline Dumbbell Press – Pick a weight you can do 6–8 reps of and do 4 sets, with 2 minutes of rest between each set.

THE CARDIO – High-Intensity Interval Training – 21 to 30 minutes – 3 to 5 times per week. Time to change the type of cardio you have been doing. For example, if you have been on the treadmill, then choose the bike, elliptical or stairmaster and once again get ready to SWEAT! High Intensity Interval Training is similar to the intervals and rests that you did in WEEKs 1 & 2, except now you will pick a REALLY challenges you, but for only 1 minute, and then you will rest for 1 minute. Repeat your High Intensity Intervals and rests for total of 20 to 30 minutes.

THE DIET and NUTRITION – You have been tracking EVERYTHING you eat and recording your CALORIE INTAKE, right? Great, now it is time to start looking at FOOD LABELS and choosing healthy foods that contain good fats—like polyunsaturated and monounsaturated—and avoiding bad fats—saturated and trans fats. Also, try to avoid added sugars in your foods.

Keep up the hard work, Swimsuit Season and your Summer Body will be here soon with the next part of your summertime body workout plan!

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