Summer Slim Down Workout Series Plan

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I guess all good things really do come to an end…

Hey everyone!

Welcome to the eighth and final week of Tone and Tighten’s “Summer Slim Down” workout plan!

The last seven weeks we’ve been running, pushing, pulling, sprinting, and lifting our way into the best summer shape of our lives!

The thing is – it’s not over yet!

With 3 solid weeks of August left this is my last chance to run you through some amazing workouts to complete this series!

Like the other workouts in this series – below you will find two workouts – one for cardio and one for strength training.

Cardio is great to melt fat, the strength training will sculpt strong, lean muscles in no time.

Your objective is to complete these two workouts 2-3 times this week for a killer total-body burn that will cap off your swimsuit readiness!

Here we go!

Looking for more awesome workouts like the ones you’ve found in the “Summer Slim Down” workout plan? You might be into our 8-week Beginner Workout and Advanced Workout programs! These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten! (Click the pics below to be taken to more info about the books)

Workout One
Cardio

3-minute warm-up
Jog around the block, jumping jacks, tall marches with arm swings… something to get the blood flowing!

Ladder Sprints – Sit Ups

Perform a ladder sprint as shown (distances at 10, 15, and 20 yards). After completing all three sprints perform 20 full sit-ups. Rest 60 seconds and then get to sprinting again! Then move on to…

J,P,C Sets
1 jumping jack, 1 push up, 1 mountain climber (1 on each leg) counts as 1 rep

20 seconds on, 10 seconds off – 4 minutes (8 sets total)

Congratulations on shredding through the cardio workout! Let’s see what we have in store for strength tomorrow:

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Workout Two
Strength

One of my personal favorite workout styles is a “Pyramid” workout. You increase your number of reps you perform in progressive sets up to a point and then decrease progressively in the same manner. What better way to wrap up our “Summer Slim Down” than with one of my favorite total-body pyramid workouts!

Listed below are 4 bodyweight strength-training moves. We will increase the reps in our set up to a certain number and then come back down again. You ready for this one?!

(Scroll to the bottom for video instruction on these exercises)

Set One
5 Push Ups (modified if necessary)
5 Squats (Squat Jumps for more advanced)
5 Bicycle Crunches (5 touches to each side)
5 Lunges (each leg; can be jump lunges for more advanced.

Set Two
10 Push Ups (modified if necessary)
10 Squats (Squat Jumps for more advanced)
10 Bicycle Crunches (5 touches to each side)
10 Lunges (each leg; can be jump lunges for more advanced.

Set Three
15 Push Ups (modified if necessary)
15 Squats (Squat Jumps for more advanced)
15 Bicycle Crunches (5 touches to each side)
15 Lunges (each leg; can be jump lunges for more advanced.

Set Four
20 Push Ups (modified if necessary)
20 Squats (Squat Jumps for more advanced)
20 Bicycle Crunches (5 touches to each side)
20 Lunges (each leg; can be jump lunges for more advanced.

Set Five
25 Push Ups (modified if necessary)
25 Squats (Squat Jumps for more advanced)
25 Bicycle Crunches (5 touches to each side)
25 Lunges (each leg; can be jump lunges for more advanced.

Set Six
20 Push Ups (modified if necessary)
20 Squats (Squat Jumps for more advanced)
20 Bicycle Crunches (5 touches to each side)
20 Lunges (each leg; can be jump lunges for more advanced.

Set Seven
15 Push Ups (modified if necessary)
15 Squats (Squat Jumps for more advanced)
15 Bicycle Crunches (5 touches to each side)
15 Lunges (each leg; can be jump lunges for more advanced.

Set Eight
10 Push Ups (modified if necessary)
10 Squats (Squat Jumps for more advanced)
10 Bicycle Crunches (5 touches to each side)
10 Lunges (each leg; can be jump lunges for more advanced.

Set Nine
5 Push Ups (modified if necessary)
5 Squats (Squat Jumps for more advanced)
5 Bicycle Crunches (5 touches to each side)
5 Lunges (each leg; can be jump lunges for more advanced.

Push Ups

Squats

Bicycle Crunches

Lunges

CONGRATULATIONS! YOU DID IT!!
I hope you’ve loved running through this “Summer Slim Down” workout series here on Tone and Tighten and have seen the amazing results that you’re after! As always, thanks for trusting Tone-and-Tighten.com with your health and fitness needs.

Did you miss any of the first 7 weeks of the “Summer Slim Down” Series? Not to worry! Check them out by clicking on the links below:

Week 1