30 Minute Workout to Get Lean for Summer! (Part 2)

Danica 9 weeks to summer part 2 cover

Swimwear season is just 6 weeks away! Is your body beach ready?

Summer is coming, so get excited! Since you have made it to “Part 2” of this “9 Week Program to Get Lean for Summer,” you can be confident that you are going to look and feel great as you strut your stuff poolside.

If you haven’t yet started, well get to it! But be sure you start with “Part 1” of this series. So follow the title link below: or CLICK HERE.

30 Minute Workout and 9 Week Program to Get Lean for Summer! (Part 1)

 

Remember, you need to set aside 30 minutes, at least 3 days each week for this to work.

And don’t forget that you can always add more days and add more results! #MoveMoreBurnMore

Let’s get to it!

The biggest change for this part of the series is that you are going to do ALL 20 minutes of your cardio first.

Also, your 10 minute weight training program jumps from DOUBLE DROP SETS to TRIPLE DROP SETS.

If you need a refresher about how to perform TRIPLE DROP SETS. Follow the article link below or CLICK HERE.

30 Minute Workout Part 2 (Weeks 4-6)

20 Minutes Cardio, 10 Minutes Weight Training = 30 Minutes TOTAL.

 

Danica working out at LA Fitness to get ready for summer (6)CARDIO – 20 minutes.

Elliptical Machine – 20 minutes – Manual Incremental Level Increase Taper.

Begin at a relatively easy level. Increase your resistance by 1 level each minute. Once you get to a level that you struggle to complete the entire minute, taper down by lowering the resistance by 1 or 2 levels (depending on how much time is left*) each minute until you reach a total of 20 minutes.

*Example 1 – You begin at level 4 and get to level 14 (after 10 minutes), and you struggle to do level 14 for the entire minute. You have 10 minutes remaining, so taper down 1 level each remaining minute.

*Example 2 – You begin at level 4 and get to level 19 (after 15 minutes), and you struggle to do level 19 for the entire minute. You only have 5 minutes remaining, so taper down 2 levels each remaining minute.

 

WEIGHT and RESISTANCE training – 10 minutes.

 (Alternate your weight and resistance training between the following two routines.  Do each routine continuously for 10 minutes).

Repetitions (or Reps) for each SET and each TRIPLE DROP SET should be between 5-10 reps.

1.  Biceps Exercise – (dumbbells, free weights or machine) / Drop Set / Drop Set.

Chest Exercise – (dumbbells, free weights or machine) / Drop Set / Drop Set.

Leg Exercise – (dumbbells, free-weights or machine) / Drop Set / Drop Set.

Shoulder Exercise – (dumbbells, free weights or machine) / Drop Set / Drop Set.

 

**Example 1:

Biceps Cable Curl 30 pounds (7 reps), DROP SET to 20 lbs. (6 reps), DROP SET to 10 lbs. (9 reps).

Cable Chest Fly 30 lbs. (10 reps), DROP SET to 20 lbs. (5 reps), DROP SET to 10 lbs. (6 reps).

Hybrid Machine Squat 50 lbs. (9 reps), DROP SET to 30 lbs. (10 reps), DROP SET to 20 lbs. (5 reps).

Lateral Shoulder Machine 15 lbs. (5 reps), DROP SET to 10 lbs. (10 reps), DROP SET to 5 lbs. (6 reps).

 

2.  Ab Exercise – 1 minute

Triceps Exercise – (dumbbells, free weights or machine) / Drop Set / Drop Set.

Ab Exercise – 1 minute

Back Exercise – (dumbbells, free weights or machine) / Drop Set / Drop Set.

 

**Example 2:

Side Plank – 1 minute (30 seconds per side).

Triceps Barbell Extension 30 lbs. (7 reps), DROP SET to 20 lbs. (6 reps), DROP SET to 10 lbs. (10 reps).

Ab “V” Ups – 1 minute.

Barbell Row 40 lbs. (10 reps), DROP SET to 30 lbs. (8 reps), DROP SET to 20 lbs. (6 reps).

 

Remember, you are simply doing the entire routine for 10 MINUTES; DO NOT BE CONCERNED WITH THE NUMBER OF “SETS” YOU ACTUALLY COMPLETE.

 

Come back for Part 3, the final part of Living Healthy’s 30 Minute Workout, 9 Week Program to Get Lean for Summer! workout series.

 

Learn how to effortlessly follow TOP TIPS and LIVING HEALTHY. CLICK HERE and SUBSCRIBE today!

 

**These Examples are only intended to create greater understanding of the circuit and workout. It is important to take into consideration your personal level of fitness and strength with determining the amount of weight and resistance that you use. Also, notice that the “reps” simply fall into the range of “5-10 reps,” and that the number of “reps” should correlate to your level of fatigue.

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

Posted on May 6, 2014, in 30 Minute Workout Series, 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. 2 Comments.

  1. You are sharing the different techniques which help improve your fitness.Your post is great thanks for sharing the useful information.

  1. Pingback: The ‘Which Way is the Beach?!’ Arm Workout – 3 Week BIG Bicep Challenge | LA Fitness | Official Blog | Living Healthy

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 6,407 other followers

%d bloggers like this: