There is no time to waste, so let’s get to it! This NEW workout is certain to challenge your body and help you become a tighter and more defined version of yourself (aka YOU 2.0 Summer Edition).
If you haven’t started getting ready for bikini and swimsuit season yet, there is no time like the present. But since this is actually Part – 4 of a 5 part series you will want to check out these 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
THE PLAN
WEEKs 7 & 8
THE WORKOUT – It’s time to increase the tempo during your resistance training workouts with Plyometric and Compound Movements. The idea here is to perform the reps during each exercise as quickly as you can without sacrificing form.
That being said, these exercises are more advanced and they may be new to you. 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.
DAY 1
Legs – Ice Skaters – Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
Tip: Do in front of a Mirror – Keep your shoulders back during the entire exercise and look forward as you watch yourself perform the movement in the mirror.
Abs – Reverse Crunch on the Stability Ball – 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 3 sets (3 x 45 seconds) with 60 second rests between each 45 second set.
Shoulders – Over Head Medicine Ball Toss – Choose a weight that is appropriate for your strength and skill level. Remember, it is always better to err on the side of caution and start with a lighter weight that you know you can control. Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
Legs – Jump Squats – Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
Tip: Do in front of a Mirror – Keep your shoulders back during the entire exercise and look forward as you watch yourself perform the movement in the mirror.
Tip: Touch the ground outside of your body next to your toes.
Shoulders – Water Bottle Jacks – 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 3 sets (3 x 45 seconds) with 60 second rests between each 45 second set.
Tip: Don’t forget to bring an extra bottle of water for you to drink!
Abs – Helicopters – 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 3 sets (3 x 45 seconds) with 60 second rests between each 45 second set.
DAY 2
Chest – Explosive 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 3 sets (3 x 45 seconds) with 60 second rests between each 45 second set.
Back – Pull-ups – Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
Tip: Your grip should be just wider than your shoulders with the palms of your hands facing away from your body as you grip the bar.
Tip: If you cannot perform a body weight pull up use the pull up/chin up assist machine.
Biceps – Water Bottle Runner w/High Knee – 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 3 sets (3 x 45 seconds) with 60 second rests between each 45 second set.
Chest – Medicine Ball Chest Toss – Choose a weight that is appropriate for your strength and skill level. Remember, it is always better to err on the side of caution and start with a lighter weight that you know you can control. Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
Back – Chin ups – Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
Tip: Your grip should be about the width of your shoulders with the palms of your hands facing toward your body as you grip the bar.
Tip: If you cannot perform a body weight chin up use the chin up/pull up assist machine.
Triceps – Alternating Arm Cable Pushdowns – Choose a weight that is appropriate for your strength and skill level. Remember, it is always better to err on the side of caution and start with a lighter weight that you know you can control. Do as many reps as you can for 30 seconds. If you cannot perform the exercise for the entire 30 seconds then take short breaks and begin again until you reach 30 seconds. Do 4 sets (4 x 30 seconds) with 60 second rests between each 30 second set.
THE CARDIO – Continue with High-Intensity Interval Training – 21 to 30 minutes – 3 to 5 times per week. As instructed for WEEKs 5 & 6. You can keep doing the same type of exercise or feel free to switch it up for the next two weeks. Just be sure to crank up the intensity level and really challenge yourself.
THE DIET and NUTRITION – It’s time to EVALUATE your CALORIE INTAKE and weight. If you have lost between 2 and 6 pounds at this point you, then you are on the right track, so keep it up!
If your weight has not changed or if you have gained weight you will need to make some adjustments. Make sure that you are tracking EVERYDAY and EVERY CALORIE. Be ACCURATE by measuring your food and preparing all of your meals. Remember, the goal is to be in a 500 Calorie deficit in order to lose about 1 pound per week.
The rewards from your hard work are just around the corner. Keep working your hardest everyday with your training and nutrition, and get ready to look HOT this SUMMER!
For more great TOP TIPS be sure to come back every week and follow LIVING HEALTHY. To learn how, CLICK HERE.