This is it…the final stretch. Only 2 weeks until summer begins!
Only two weeks left until the first day of summer, and the launching point of parties and gatherings at pools and beaches across the northern hemisphere.
Now is not the time to coast, but a time to cinch and shred for the remaining two weeks with the most cardio intensive portion, yet.
The Spring into Summer Swimsuit Freak Out Solution, 8 Week Workout – Weeks 1 and 2
8 Week Workout to Prep for Summer Bikini and Swimsuit Season – Weeks 3 and 4
8 Week Workout to Prep for Summer, Bikini and Swimsuit Season – Weeks 5 and 6
CARDIO
5 to 7 days each week for 45 to 90 minutes – moderate intensity.
TYPE – Swim laps, Run (treadmill or outside) or Stairs.
Mix it up if you need to change, or stick with what is comfortable.
TOP TIP – You don’t have to do 90 minutes of cardio each day, but try to get close two or three days each week. Adjust your intensity level accordingly.
RESISTANCE TRAINING AND MUSCLE DEFINING
3 to 5 days each week for 25 to 45 minutes.
Circuit Train with Super Sets
Alternate between these two workouts.
Workout 1:
Do each of the listed exercises consecutively; do not rest until you complete the entire circuit.
CHEST – Any Chest Press or Fly 8-12 reps. Followed by…
- Push-Ups for 30 to 60 seconds. Immediately to…
ABS – Any Ab Exercise for 30 to 60 seconds. Followed by…
- Burpees for 30 to 60 seconds. Immediately to…
BICEPS – Any Biceps Curl 8-12 reps. Followed by…
- Any Single Foot Biceps Curl 6-10 reps. Immediately to…
ABS – Any Ab Exercise for 30 to 60 seconds. Followed by…
- Mountain Climbers 30 to 60 seconds…REST 2 minutes.
REPEAT the circuit a total of 3 to 5 times.
Workout 2:
Do each of the listed exercises consecutively; do not rest until you complete the entire circuit.
BACK– Lat Pull down or Any Row, 8-12 reps. Followed by…
- Pull-Ups or Chin-Ups, 6-10 reps. Immediately to…
SHOULDERS – Any Shoulder Press or Lateral Raise, 8-12 reps. Followed by…
- Mountain Climbers for 30 to 60 seconds. Immediately to…
LEGS – Any type of Squat or Lunge exercise or Leg Press Machine, 8-12 reps. Followed by…
- Tuck Jumps for 30 to 60 seconds. Immediately to…
TRICEPS — Any types of Triceps exercise, 8-12 reps. Followed by…
- Single Foot Dumbbell Extensions, 6-10 reps…REST 2 Minutes
REPEAT the circuit a total of 4 to 6 times.
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