Only 4 weeks until summer is here!
You’re halfway there! Have you started shopping for that new swimsuit yet?
Keep scheduling your workouts each week and tracking your bonus activities.
Cardio is crucial…
CARDIO
5 to 7 days each week for 30 to 60 minutes.
TYPE – Swim laps, Run (treadmill or outside) or Stairs.
At least two of the days you need to do INTERVALS.
TOP TIP – Swimming is low-impact, but provides an incredible cardio and full body workout. Get in the pool!
RESISTANCE TRAINING AND MUSCLE DEFINING
3 to 5 days each week for 25 to 45 minutes.
Circuit Train to burn more calories while defining your muscles.
Do each of the listed exercises consecutively.
Alternate between these two workouts.
Workout 1:
CHEST – Any Chest Press or Fly, 8- 12 reps. Immediately to…
ABS – Any Ab exercise for 30 to 60 seconds. Immediately to…
BICEPS – Any Biceps Curl, 8-12 reps. Immediately to…
ABS – Any ab exercise for 30 to 60 seconds…REST 2 minutes.
REPEAT the circuit a total of 4 to 6 times.
Workout 2:
BACK– Lat Pull down or Any Row, 8- 12 reps. Immediately to…
SHOULDERS – Any Shoulder Press or Lateral Raise, 8- 12 reps. Immediately to…
LEGS – Any type of Squat or Lunge exercise or Leg Press Machine, 8- 12 reps. Immediately to…
TRICEPS — Any types of Triceps exercise, 8- 12 reps…REST 2 Minutes
REPEAT the circuit a total of 4 to 6 times.
Bonus Activities:
Walk, bike, skate or scooter – Go on a leisurely 1 hour walk, bike ride, skate or scooter ride at least 3 times each week.
Planks – Do 3-6 minutes total of planks 3 – 5 days each week. They don’t have to be all at once. For example you could do 30 seconds to 1 minute in the morning, and then a couple of 30 second sets while watching TV in the evening, then another minute worth of planks before bed totaling 3-6 minutes that day.
Push-ups – Continue to do 150 – 300 push-ups each week.
Body Weight Squats – Continue to do 150 – 300 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 5 and 6 —to publish tomorrow!
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