Tone and Tighten

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Summer Slim Down Workout Series – Week 4

July 11, 2015

Are you on Instagram? Tone and Tighten is! Follow here for more great fitness ideas!

summer slim down workout series tone tighten week 4

Things are really starting to heat up!
Welcome to week four of our “Summer Slim Down” series! This workout series is dedicated to four things – the sun, the water, the sand, and looking amazing while doing the other three! Each week in the series contains two workouts – cardio to shed unwanted pounds and strength training to Tone and Tighten. We’ve reached the halfway mark already; can’t believe it’s been 4 weeks! I hope you’ve noticed some improvements as you’ve been doing these workout so far. Still plenty of time left this summer to make it happen!

Presented below are two workouts – one for cardio and another for strength. Get each of them in 2-3 times this week (4-6 days total) alternating days each time. You totally got this!

__________________________________________________
Cardio Pyramid
We’re going to go pyramid format on your cardio this week (you know how I love my pyramid workouts!).
You will perform each exercise one right after the other for 10 seconds, then 15, 20, 25, 30, 25, 20, 15, 10. 

5 minute warm up
 
1. Sprint
 
2. Burpee
 
3. Mountain Climber
 
4. Jump Rope (or Box Jump)
5. Walking Lunge
6. Push Up
7. Rest
 
__________________________________________________
Strength Workout
 
Triceps Dips (set of 20 then on to curls)
chair dip
Biceps Curls (set of 15 then back to dips)
hammer curl
Repeated 3 times

 

Air Squats (set of 20 then on to lunges)

Lunges (set of 10 each leg then back to squats)

Repeated 3 times

 
Plank (30 second hold then on to side plank)

Side Plank (20 second hold each side then back to plank)

Repeated 3 times
Single-Leg Bridge (15 each leg then on to hydrants)

Fire Hydrants (15 each leg then back to bridge)

Repeated 3 times
 
 
Crushed it again! We’ll have to see what next week brings… (maniacal laugh).
 
Miss the first installments of the “Summer Slim Down” series? Check out weeks 1-3 right here:
 summer slim down workout plan tone tighten
summer workout plan tone tighten week 2
free summer workout plan tone tighten cardio strength
 

 
 
Question? Comment? Funny story? Good joke? Leave a comment below or you can always email me at toneandtightenfitness@gmail.com.
 
Make it happen,
 
Jared
 summer slim down week 4 pinterest

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Filed Under: At-Home Workout, Beginner Workouts, Cardio, Circuit Workout, Exercise, Fitness, Intermediate Workouts, Strength Training, Workout • Tagged With: at-home, At-Home Workout, cardio, circuit, exercise, fitness, free, slim down, strength, summer, total body, workout

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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