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The weather is heating up… shouldn’t your workouts follow suit??

Hey everyone – and welcome back to Week 3 in our “Feel The Burn” get-toned-and-tight-for-summer workout series.

With two weeks down and 6 to go, anything is possible if you start right now and stay consistent through the end of the workout series.

So come on! Get your cardio on to melt some calories; get your strength training on to shred some muscle definition, and be prepared to be in the best shape of your life when summer comes around!

Let’s do this week 3…

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And now on to the workouts!

Below you will find 2 different workouts – Cardio and Strength. I want you to alternate performing these workouts and try to do them 2-3 times each (performing each twice would be 4 workouts for the week; 3 times each means 6 workouts a week). I recommend trying to do them one a day and work them into your weekly schedule as possible.

Workout 1
Cardio

We’re mixing things up this week as the weather is turning nicer… let’s get outside a run a bit! I usually do this one at a 1, 2, or 3-mile distance depending on a) how much time I’ve got and b) what kind of activity I have planned afterwards. My go-to is the 1-mile distance with some strength-training afterwards, but this interval works at really any distance. The key is you just need to know every half-mile distance marker on your run and you need some sort of clock to track your progress.

First half-mile

Comfortable jog pace

Second half-mile

40-step run at 80% of sprint pace (count every left footfall as 1,2,3, etc up to 20)

40-step comfortable jog pace

Repeat run – jog – run – jog intervals until you’ve completed the 2nd half mile

Here’s the clincher

Your second half-mile has to be faster than your first. If you were 5 minutes for the first half-mile you have to be under 5 minutes for the second.

Repeat as many times as your time/distance allows. Trust me, by the third mile you’re pretty gassed with this one!

Workout 2
Strength

Dumbbell overhead squats
10 reps