Tone your body for summer workout series

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4 Weeks Down – 4 Weeks To Go!

Hey everyone! Welcome back to our 8-week “Feel The Burn” series here on Tone-and-Tighten.com!

This workout series is dedicated to helping you achieve one central goal – look and feel fantastic this summer!

We’re coming at you with one week’s worth of amazing workouts that are specifically designed to trim you down and tone you up just in time for beach season!

So here we go!

Week 4 workouts kick off in 3… 2… 1…

Be sure to follow on Pinterest, Google +, and Facebook for more workouts and fitness ideas!

Here’s how the “Feel the Burn” series works: 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 this week (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

Warm Up
Take a lap outside, run up and down your stairs, or check out my favorite 3-minute warm up!
We just need something to get the blood flowing!

1. Jumping Jacks
60 seconds high intensity
30 seconds low intensity

2. Burpees
60 seconds high intensity
30 seconds low intensity

3. High Knees

60 seconds high intensity
30 seconds low intensity

4. Mountain Climbers

60 seconds high intensity
30 seconds low intensity

5. Squat Jumps

60 seconds high intensity
30 seconds low intensity

Repeat twice for a killer at-home cardio burner!

Workout 2

STRENGTH

Warm Up
Take a lap outside, run up and down your stairs, or check out my favorite 3-minute warm up!
We just need something to get the blood flowing!

1. Goblet Squats

Hold the weight out in front to pull your center of gravity forward. Widen your legs a little wider than your shoulders to hit the quads and adductors.

15 reps and on to side lunges

2. Side lunges

Hold the weights at your side or up at shoulder-level. Side lunges are great to sculpt the Ab / Adductors, thighs, and glutes.

10 reps to each side and on to calf raises

3. Calf Raises

One of the fastest ways to see crazy gains fast in leg definition. Hold your dumbbells while doing these calf raises to add some much-needed resistance.

20 reps and on to thrusters

4. Thrusters

One of my favorite total-body exercises. Hold the dumbbells at shoulder level. Go down into a deep squat. As you come to upright standing push the weights up and over your head.

20 reps and on to single-leg deadlifts

5. Single Leg Deadlifts

Another one of my favorites! Stand on your left foot. Keep your back straight and bring your straight right leg up behind you, hinging at the hips. Use the muscles in your butt and hamstrings to pull yourself back to upright.

10 reps on each leg and back to goblet squats

Feeling the burn? Good! All you’ve got to do is repeat this sequence three times!!

CONGRATULATIONS on another amazing week! I knew you had it in you!
Again, your goal is to get through both of these workouts at least one, preferably twice, for a killer toning, sculpting week of workouts!

Looking to take your results to the next level but lacking the time to do so?
I’ve got the answer for you!