The final stretch to summer is here, and you have been working hard over the past 8 weeks to get your body in its best shape ever. During these last two weeks it is time to go full-force with Advanced Plyometric, Compound Movements and Integrated Intervals so you can strut your stuff with confidence along every shoreline and poolside that you encounter this summer.

For those of you who are a bit late to the summertime shape-up gate…you have some catching up to do. This is Part-5 of a 5 part series, so you will want to check out these great workouts first:

Part – 1 – 10 Week Workout Routine to have YOU Looking like a 10 this Summer.

Part – 2 – 8 Weeks Left to Prepare for Swimsuit Season, Your Next Workout is Here

Part – 3 – The 6 Weeks to Summer Slim-Down Workout – Look Better in Your Bathing Suit

Part – 4 – Only 4 Weeks Until Summer – Get Lean with this Plan!

THE PLAN

WEEKs 9 & 10

THE WORKOUT – The next two weeks are all about moving a whole lot, resting hardly at all and really fatiguing your muscles during every exercise to burn calories and drop that extra bit of body fat. This is the final stretch to summer; so it’s time to put it all on the line to put the final touch on your summertime physique. To do this, we’re taking the workouts from WEEKs 7 & 8 to the next level with Advanced Plyometric, Compound Movements and Integrated Intervals.

Remember, the idea is to do the following exercises in an explosive and quick tempo, keeping in mind that they are advanced movements. So, if the quickest tempo you can maintain feels slow, don’t worry. It is much more important to maintain control of each exercise and perform them safely. You will still have a great workout because these exercises will challenge your body in way that it has not adapted to.

Alternating Foot Tap Intervals – You will use this exercise between many of your sets over the next two weeks to increase your heart rate and burn more calories than you would by simply resting. You can use just about any stationary item as your mark to tap your foot while maintaining body control and position.  The idea is to tap the mark quickly and lightly as you alternate your feet as seen below.

DAY 1

Abs – V-Ups – Do as many reps as you can for 45 seconds. If you cannot perform the exercise for the entire 45 seconds then take short breaks and begin again until you reach 45 seconds. Do 4 sets (4 x 45 seconds) with 30 second rests between each 45 second set.

Tip: Maintain your balance and make sure to use your stomach muscles during the entire exercise.

Tip: Don’t let your arms or feet touch the ground until you finish the exercise to work your core the entire time.

Legs/Shoulders – Squat to dumbbell press w/ Alternating Foot Tap Intervals – Do as many reps as you can for 45 seconds. Immediately following the exercise perform 60 seconds of Alternating Foot Taps between each set. Do this for a total of 4 sets.

Tip: Keep your feet just outside of shoulder width apart, and your toes pointed straight forward.

Legs/Shoulders – Medicine Ball Squat Jump – Do as many reps as you can for 45 seconds. If you cannot perform the exercise for the entire 45 seconds then take short breaks and begin again until you reach 45 seconds. Do 4 sets (4 x 45 seconds) with 30 second rests between each 45 second set.

Tip: Make sure you keep your shoulders back, and don’t lean forward as you touch the ball to the ground.

Tip: Keep your arms and elbows straight and move through your shoulders during the entire exercise.

Shoulders/Abs – Reverse Chevron – Do as many reps as you can for 45 seconds. If you cannot perform the exercise for the entire 45 seconds then take short breaks and begin again until you reach 45 seconds. Do 4 sets (4 x 45 seconds) with 30 second rests between each 45 second set.

Tip: You really need to explode and pull in with your abs during this exercise. Don’t worry if you cannot bring your hands in toward your feet at first; this exercise may take some practice and development over time.

Legs – Lunge Mid-Air Switch – Do as many reps as you can for 45 seconds. If you cannot perform the exercise for the entire 45 seconds then take short breaks and begin again until you reach 45 seconds. Do 4 sets (4 x 45 seconds) with 30 second rests between each 45 second set.

Tip: Really try to jump UP as high as you can and catch some hang time.

Tip: Swing your arms upward to help with your momentum on the jump.

Tip: Allow your legs to absorb and bend at knee as you land; don’t land stiff.

DAY 2

Back – Pull-up w/Alternating Foot Tap Intervals – Do as many reps as you can for 45 seconds. Immediately following the exercise perform 60 seconds of Alternating Foot Taps between each set.  Do this for a total of 4 sets.

Chest/Tricep – Explosive X Push-ups – Do as many reps as you can for 45 seconds. If you cannot perform the exercise for the entire 45 seconds then take short breaks and begin again until you reach 45 seconds. Do 4 sets (4 x 45 seconds) with 30 second rests between each 45 second set.

Tip: Go to this link for a detailed explanation of Explosive X Push-ups CLICK HERE.

Back – Chin-up w/Alternating Foot Tap Intervals – Do as many reps as you can for 45 seconds. Immediately following the exercise perform 60 seconds of Alternating Foot Taps between each set. Do this for a total of 4 sets.

Chest/Biceps – Alternating Single Arm Cable w/High Knee Water Bottle Runners – Do as many reps as you can for 45 seconds. Immediately following the exercise perform 60 seconds of High Knee Water Bottle Runners between each set. Do this for a total of 4 sets.

Triceps – Standing Dumbbell Extensions w/Alternating Single Arm Cable w/High Knee Water Bottle Runners – Do as many reps as you can for 45 seconds. Immediately following the exercise perform 60 seconds of High Knee Water Bottle Runners between each set. Do this for a total of 4 sets.

THE CARDIO – EXTENDED DURATION – 45 – 60 minutes, but push for 60 – 5 times per week. You need to switch the type of cardio that you were doing for the past 2 to 4 weeks during your High Intensity Interval Training and choose something different in order to maximize your calorie burn.  Pick a moderate intensity, put on your favorite one hour play list and get to it…You’re almost there!

THE NUTRITION – Continuation Plan – Don’t stop tracking your calories. Make it a lifestyle and continue to make healthy choices. You have worked too hard to let it go now; wouldn’t it be great to have your summertime beach body become your all year round body? It sure will make next year’s preparation easy!

Now go have the best summer EVER! You’ve earned it!

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