Be sure to follow on Pinterest, Google +, and Facebook for more workouts and fitness ideas!
HAPPY 4TH OF JULY, EVERYONE!! What a perfect day to inctroduce the next post in our hugely popular “Summer Slim Down” series! The goal of this eight-week series is to get you into the shape of your life as you break out the shorts, don the tank tops, and hit the beach this summer! Throughout this series I have been introducing two new workouts every week – cardio to shred unwanted pounds and inches – strength to firm, sculpt, tone and tighten. We’re two weeks into it; hopefully you’re starting to feel stronger and notice some wanted changes. Week three we’ll kick things up a level as we prepare for the upcoming halfway point!
That perfect swimsuit is not out of your reach!
Make it happen this summer with “Summer Slim Down”!
Presented below are two workouts – Cardio and Strength.
Your objective is to alternate between workouts; perform each one 2-3 times this week for 4-6 days total.
__________________________________________________________
CARDIO CIRCUIT
The key here is intervals – we’re taking it to the track today (or anywhere you can get out and run) to give the lungs a killer burn and give your cardio a run for it’s money! You ready?
100 meter walk to warm up
100 meter sprint
100 meter jog
100 meter sprint
100 meter walk
Repeat Running Interval 4 Times
The easiest way to track this one is to head to the closest high school for some track time. Sprint the straight, jog the turn, sprint the straight, and walk the turn – repeated 4 times.
FYI 4 times around a track is a mile! Killer interval if you sprint half of that mile!!
[100 meter equivalents (approximate!)
One length of a city block
One football field
1/16 of a mile
__________________________________________________
STRENGTH CIRCUIT
Push Ups
10-12 reps
Triceps Dips
15 reps
Lunges
15 reps each leg
Plank with Hip Extension
Alternating legs for 40 seconds
Side Plank with Leg Lift
15 reps each side
Repeat exercises 3 times
CONGRATULATIONS!
I can hear the waves and feel the sun already…
What?!?! You missed the first two weeks?! How could you?! You’ve got some make-up work to do… Check them out by clicking on the links below:
Comments and questions are always welcome!
Leave a comment below or email me at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
