The time to build a summer body is now! Get slim, healthy and strong with Jen Jewell’s Summer Countdown workout, which combines strength training with cardio kicks for maximum fat loss.
Training Description:
The days are getting longer, the weather is heating up, and swimsuits are on sale everywhere! Summer is just around the corner, and the countdown to pool parties, weekend barbecues, and trips to the beach continues!
But wait.Before you roll your eyes about buying a bikini this year, listen to me: there’s still time to make some serious changes to your health and fitness!
I want you all to feel as healthy, fit and confident as possible this summer and embrace “swimsuit season” like never before. After all, you’ve been squatting in the gym to get some serious results, so it’s time to show off those hard-earned results at the beach! Plus, I created the workouts below specifically with this summer countdown in mind.
I’ve also armed you with my top nutrition tips to help with fat loss and provide you with energy in and out of the gym.
I know you all go to the gym regularly and probably do a good amount of strength training and some cardio, right?It’s time to up the depth of your workouts!
Both workouts include a combination of strength exercises combined with cardio workouts. The goal of each workout is to keep your heart rate at a higher level than you’re normally used to during strength training – after all, you get a bonus cardio workout with those 30-60-second cardio bursts between sets.
You’ll challenge yourself again by continuing to lift the highest possible weight in each set and repetition range, but you’ll burn even more calories than you would with traditional lifting and resting between
sets thanks to the extra series of cardio. These workouts are all about efficiency and making the most of your time in the gym, because the summer countdown is on! Ready, ready… work out!
Read also:
Three Muscle-Tightening Arm Exercises for Women
Nutrition tips for fat loss:
- Reduce or take away processed foods. It’s so simple and can make a dramatic difference in a short amount of time.
- Switch to making your own meals instead of pre-prepared convenience foods (avoid frozen, canned or packaged foods with extra preservatives and instead opt for whole foods that you can make at home) and
- Season your food with herbs and spices.
- And no, don’t worry – you don’t have to spend hours in the kitchen. Throw a few foods into a pot and you’re done!
- Pay attention to food labels and be especially alert to “healthy” words like “gluten-free,” “vegan,” “fat-free” and other clever marketing tricks. More often than not, these modified versions of foods contain more sugar (and calories) than the original version.
- Make sure that every meal or snack you eat contains some protein. This can be chicken breast, plain Greek yogurt, lean cottage cheese, whey protein powder, fish, lean steak, egg whites, etc.
- Having protein in every meal and snack will help you stay satiated longer, and it’s essential for building lean muscle mass (and holding that muscle mass while you’re trying to lose fat).
- More veggies! Just like I want you to make sure you’re getting enough protein throughout the day, adding vegetables is another easy way to add more nutrients and fiber.
- In addition to a number of other health benefits, fiber veggies will also help you get full and slow down your digestion.
- Give up sodas and juices, limit alcohol to once a week (if at all possible) and be very careful about any “empty” calories in the form of liquid that you may consume.
- It’s such a simple solution that can often save us hundreds of calories a day. Don’t like drinking gallons of plain water a day? Add some flavor to your water by slicing cucumber, lemon, lime, mint or other fruit to naturally sweeten the water.
- Always be prepared! Know where you can snack next time. If you don’t leave the house every day with a refrigerator in tow, that’s okay. Just make sure you have some simple healthy options on hand so you don’t end up hungry and stuck with nothing but the nearest fast food place.
- The things that have helped me out in these situations are a protein bar, some protein powder, a piece of fruit, almonds and even oatmeal that I brewed with hot water at the local coffee shop (or at the airport) and added some protein powder for a quick snack.
- These foods take only a minute to put in your purse or gym bag and have on hand throughout the day, and can seriously help you stay on track. Set yourself up for success – always be prepared!
Jen Jewell’s Summer Counting Workout:
This workout consists of 3 components designed to maximize fat loss and increase muscle mass. You will train 3-4 days a week, so be sure to set aside a rest day between workouts. The sequence of workouts is up to you!
Cardio and strength training:
Do this circuit 2-3 days a week. Don’t forget to set aside a day of rest between workouts.
Note that you don’t need to do extra cardio on that workout day. To make it even more convenient, this workout can be done at home with minimal equipment. All you’ll need is a pair of dumbbells, a jump rope, and space to spare!
Cycle 1: 3-4 sets:
Exercise Repetitions.
Lunges (keep your abs tight) for 30 seconds.
Reverse lunges (with dumbbells or barbell) 15 sec.
Hold plank for 15 seconds in the middle, 10 seconds to the right, 10 seconds to the left
Triceps press from above with DB 15
Frog jumps (feet wide apart, squat low and quickly touch the ground with your hands, then frog jump forward) 10 (you can turn around and jump backwards/forwards if space is limited)
Squat 15
Jumping rope 30 seconds
Cycle 2: 3-4 sets:
Exercise reps
Plank up/down (abs tensed) 30 seconds.
Bicep curls to shoulder press (standing, curl bicep curls, then shoulder press up, drop weight and repeat) 15
Plank lunges, alternating hands 15, each arm
Lateral lunges with front press/kick (light weights possible) 12-15 per side
Hip extensions on bench or gymnastics ball 15
Burpee 15
Bikini butt workout:
Perform this workout one day a week.
Warm-up: 10 minutes on a step platform or stepper. 5 minutes at a moderate pace, then 5 minutes of intervals: 30 seconds of moderate pace/30 seconds of increased intensity. Repeat for 5 minutes, then do weights!
Exercise Sets of Repetitions:
1a. Sumo squats with barbell 3-4 15
1b. Jump rope 3-4 1 min.
2a. Sumo jacks 3-4 15
2b. Plie jump squats (hold 1 DB with both hands) 3-4 15
3a. Curled lunges with DB or barbell 3-4 12 on each leg
3b. Pull-ups with DB or bar 3-4 12 on each leg
4a. Walking lunges (with DB) 3-4 30 sec.
4b. Glute rope rebounds 3-4 15, each leg
5. Glute bridge on one leg (using exercise ball) 3 15, each leg
Abs:
Train your abs 3 days a week. This can be done after cardio or after Bikini Booty Workout.
Choose 3 exercises from those listed below for each workout. Alternate the exercises below from one workout to the next. Do 3-4 sets for each exercise.
Exercise Repetitions:
Reverse crunches (on bench or incline bench) 20-30
Knees up in hanging position 25
Knees up with oblique twists (hip bends to the side) 15, per side
Knee pull-ups on ball or pike on exercise ball 15-20
Knee pull-ups with oblique twist on exercise ball 15, each side
Knee Pull-ups with legs in TRX Strap, arms in plank position 15-20
Climbing uphill with the TRX 30 sec
