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Summer training: Get ready for summer with the right workout

Summer is coming!  It’ll be here before you know it.

Many people begin their most intense workout programs this time of year to gear up for all the outdoor activities and beach vacations they have planned.

So what is the best way to get summer-ready in the shortest amount of time?

The most effective path to getting in shape is a combination of full body workouts alternated with High Intensity Interval Training (H.I.I.T.).

Full body workouts consist of at least one exercise per muscle group.  Rest one to two days between workouts.

A great way to add variety to full body workouts is to make Workout 1 a compound exercise day consisting of all movements that engage more than one muscle at a time.

Designate Workout 2 as an isolation day consisting of all movements that focus on one specific muscle at a time.

For Workout 3 have fun with a novelty workout day.  Incorporate some functional training such as tire flipping or calisthenics such as pushups, pull-ups, and dips into your third workout day.

Suspension Training is another great option for your third workout day. It will help spare your joints while working out the primary muscles along with the stabilizer muscles as well.

The variety of three different full body workout programs will keep each day fresh and fun.  Each workout has a purpose in helping you to reach your fitness goals.

Here are 3 full body workouts that you can make part of your fitness program:

 

Workout 1 - Compound Exercise Day
1. Forward Lunges 3 sets of 20 reps
2. Incline Bench Press 3 sets of 12 reps
3. Cable Pulldowns 3 sets of 12 reps
4. Overhead Press 3 sets of 12 reps
5. Upright Row 3 sets of 12 repetitions
6. Close Grip Bench Press 3 sets of 12 reps
7. Barbell Curls 3 sets of 12 reps
8. Crunches 3 sets of 20 reps

 

Workout 2 - Isolation Exercise Day
1. Leg Extension 3 sets of 12 reps
2. Leg Curl 3 sets of 12 reps
3. Incline Butterflies 3 sets of 12 reps
4. One Arm Rows 3 sets of 12 reps
5. Lateral Raises 3 sets of 12 reps
6. Shrugs 3 sets of 12 reps
7. Cable Pushdowns 3 sets of 12 reps
8. Preacher Curls 3 sets of 12 reps

 

 

Workout 3 - Miscellaneous Exercise Day
1. Tire Flips 3 sets of 12 reps
2. Wide Pushups 3 sets of 12 reps
3. Overhand Pullups/Hangs 3 sets of 10 reps/secs
4. Jump Rope 3 sets of 30 seconds
5. Tire Sledgehammer Hits 3 sets of 12 reps
6. Close Pushups 3 sets of 12 reps
7. Underhand Pullups/Hangs 3 sets of 10 reps/secs
8. Planks 3 sets of 30 seconds

 

For the days in between the full body workouts, use the High Intensity Interval Training method to kick-start your metabolism and rev the cardiovascular system.

Incorporate intervals into your running program by alternating between 30 seconds of sprints and 60 seconds of jogs. The miles will fly by!

The same technique can be applied to cycling and swimming as well. Interval programs are limitless. There are so many creative ways you can make it fun for yourself.

Combining three days a week of full body workouts with interval cardio on the days in between will keep your metabolism strong while giving you new challenges every day.

Have one day per week for total rest.  You will need it after six hard, consecutive workouts.

Make sure to eat sensibly, get plenty of rest, and drink a lot of water. All these factors play an important part in your results.

Stay consistent and your summer body will be ready in no time!

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