Summer is coming, and you know what’s coming with it…
Time to keep your momentum going and ramp it up!
Don’t forget to schedule your workouts at the beginning of each week and track your bonus movements/activities.
CARDIO
5 to 7 days each week for 30 to 45 minutes.
* At least two of the days you need to do INTERVALS.
Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS!
TYPE – Cycle, Rowing Machine, Running (Treadmill or Outside), Stairs Machine or Elliptical.
TOP TIP – Change the TYPE of cardio you are doing every two to four weeks to burn more calories as your body has to work harder to do new movements. Make sure to keep your intensity levels up…Challenge yourself, and you will like the results.
RESISTANCE TRAINING AND MUSCLE DEFINING –
3 to 5 days each week for 25 to 45 minutes.
* DOUBLE DROP SETS to create more rep volume in your weight training.
For an in-depth explanation of DOUBLE DROP SETS check out this article:
Break Through Weight Training Plateaus with Drop Sets
Alternate between these two workouts…
Workout 1:
CHEST – Dumbbell Chest Press and/or Dumbbell Chest Fly– 3 DROP SETS (of each if you do both), First set 8 to 12 reps, DROP SET 6 to 10 reps, with 60 seconds of rest between each DROP SET.
BICEPS – Dumbbell Biceps Curls – 4 sets, 8 to 12 reps, with 60 seconds of rest between each set.
ABS – Opposite Cross, Starfish and Bicycles all in a row each 10 to 20 reps each, with 90 seconds of rest between each triple set (9 sets total).
– For a detailed explanation of how to do these ab exercises go to following article:
Lose Your Belly and Define Your Stomach with our ‘Beach Abs’ Workout
Workout 2:
LEGS – Dumbbell Squats and Lunges – 3 sets of each (6 sets total), 10 to 15 reps, with 60 seconds of rest between each set.
BACK – Barbell Rows and/or Wide Grip Pull-ups – 4 sets (of each if you do both), 10 to 15 reps, with 60 seconds of rest between each set.
SHOULDERS – Dumbbell Lateral Raises and/or Shoulder Press – 4 sets (of each if you do both), 10 to 15 reps, with 60 seconds of rest between each set.
TRICEPS – Dumbbell or Cable Extensions – 4 sets, 10 to 15 reps, with 60 seconds of rest between each set.
Bonus Activities
*150 – 300 push-ups and body weight squats each week.
Remember, diet and nutrition are key, so keep up on the healthy eating, and look for our continuation of 2 Months to Summer Swimsuit Season Diet and Nutrition Tips—Weeks 3 and 4—to publish tomorrow!
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