There’s only 10 weeks left until swimsuit season! If you haven’t committed to a solid workout plan to get your body ready for summer, don’t worry. We have a plan that can help you to get back into the gym and back into shape for summertime with this 5 Part Series.

Starting today we will give you a workout program to follow for two weeks, and every other week we will post a new workout over the course of the next 10 weeks.  But time is running out, so get into the gym today that way you can be happy about getting into your swimsuit this summer!

THE PLAN

Week’s 1 and 2

THE WORKOUT – Build a base with Core Stabilization and Weight Training – 3 to 5 days per week.

Alternate between the following two workouts to hit all of your muscles groups and build a solid foundation over the next two weeks.

DAY 1

Core – Plank – Get in a plank position and hold for a total of 2 minutes. If you can hold it for two minutes straight that’s great! But that is pretty tough, so just take as many breaks as you need to until your total hold time totals 2 minutes. Remember, the clock stops when you rest.

Legs – Leg Press Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

Core – Crunches – Do as many crunches as you can until you feel fatigued. Do 3 sets with 90 seconds of rest between each set.

Shoulders – Seated Shoulder Press Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

Core – Russian twist – Grab a medicine ball that you can control and do as many Russian Twists as you can until you feel fatigued. Do 3 sets with 90 seconds of rest between each set. This one can be a bit tricky, so for a more detailed explanation of how to do this exercise CLICK HERE – Medicine Ball Exercises to Tone and Define your Entire Body!

DAY 2

Back – Row Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

Chest – Machine Press – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

Back – Lat Pulldown – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

Biceps – Curl Machine – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

Triceps – Cable Pushdown – Pick a weight you can do 10 – 12 reps of and do 3 sets, with 90 seconds of rest between each set.

THE CARDIO  – Interval Training – 21 to 30 minutes – 3 to 5 times per week.

Hop on the bike, treadmill, elliptical, stairmaster or your favorite piece of cardio and get ready to sweat. Interval training will allow your body to build a cardio base as you burn calories. Make sure you challenge yourself and pick a level that leaves you tired after a 2 minute interval, but ready to go after resting for 1 ½ minutes. Repeat your intervals for a total of 21 to 30 minutes.

For a more comprehensive explanation of Interval Training, check our previous post Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS! – CLICK HERE

THE DIET and NUTRITION – It’s time to track EVERYTHING you eat, drink and their calories. Choose a method that works for you; whether it is the tried and true approach of writing it down on paper, in a notebook, or the convenience of a mobile app, the important thing is that you are tracking and adjusting your calorie intake. If you want to lose weight and body fat, then reducing your daily caloric intake is a MUST.  For more about food logs and their effectiveness CLICK HERE to read our post Keep a Food Diary, Log or Journal and Lose Weight Faster.

Remember, the MORE you WORKOUT, the MORE you will see RESULTS. So challenge yourself to get into your LA Fitness five days-a-week as you prepare for swimsuit season!

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