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Feel The Burn Summer Workout Series Week 3

Feel The Burn Summer Workout Series Week 3

April 21, 2016 |

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summer workout plan week 3 tone tighten 

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…

 

Interested in more amazing at-home workouts just like this one? Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals!
Check it out here!

Need to step up your game a little more? Our follow-up ebook, the “8-Week Advanced Workout Guide” takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
 
 

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
overhead squat dumbbell10 reps

Lateral dumbbell flies
lateral delt raise10 reps

Renegade rows
renegade row exercise10 reps

Front dumbbell raises
lateral delt raise10 reps

REPEAT THE WHOLE SERIES OF THESE STRENGTH EXERCISES FOUR TIMES!

 

Be sure to check out all the other weeks in our 8-week “FEEL THE BURN” series:

WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR
WEEK FIVE
WEEK SIX
WEEK SEVEN
WEEK EIGHT

Question or comment for Jared? I would love to hear from you! Leave me a comment below or emails me at
jared{at}toneandtightenfitness.com

Make it happen,

Jared

Slim down for summer workout series!

Filed Under: Advanced Workouts, At-Home Workout, Beginner Workouts, Cardio, Exercise, Feel Better Now, For Moms, Intermediate Workouts, Series, Strength Training, Workout, Workout Plan

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