8-Week Summer Shred: Week 2

8-Week Summer Shred: Week 2

Welcome to Week 2 of your 8-Week Summer Shred journey! This week, we're ramping up the intensity with HIIT cardio, strength training, and killer circuits designed to push your limits and accelerate your progress. Get ready to unleash your fullest potential. Let's go!

 

Monday: HIIT Cardio (25 minutes)

  1. Warm-up: 5 minutes of light jogging or dynamic stretching

  2. HIIT Workout:

  3. Circuit 1: 45 seconds of high-intensity exercise (e.g., sprinting, jumping jacks) followed by 15 seconds of rest. Repeat for 10 minutes.

  4. Circuit 2: 45 seconds of another high-intensity exercise (e.g., mountain climbers, burpees) followed by 15 seconds of rest. Repeat for 10 minutes.

  5. Cool Down: 5 minutes of walking and static stretching focusing on lower body muscles.

 

Tuesday: Strength Training (Lower Body)

  1. Warm-up: 5-10 minutes of dynamic stretching and light cardio (e.g., jogging, cycling)

  2. Strength Workout:

  3. Barbell Squats: 4 sets of 8-10 reps

  4. Romanian Deadlifts: 4 sets of 8-10 reps

  5. Walking Lunges: 3 sets of 12 reps per leg

  6. Leg Press: 3 sets of 10 reps

  7. Calf Raises: 3 sets of 15 reps

  8. Cool Down: 5-10 minutes of static stretching focusing on lower body muscles.

 

Wednesday: Active Recovery

  1. Activities: Light cardio (e.g., brisk walking, swimming) for 30-45 minutes or yoga/stretching session focusing on mobility and flexibility.

  2. Emphasis on allowing the body to recover and rejuvenate after two consecutive days of workouts.

 

Thursday: HIIT Cardio (Circuit training, 25 minutes)

  1. Warm-up: 5 minutes of light jogging or dynamic stretching

  2. HIIT Workout:

  3. Circuit 1: Jump squats, push-ups, bicycle crunches - 45 seconds of each exercise with 15 seconds of rest in between. Repeat for 3 rounds.

  4. Circuit 2: Burpees, mountain climbers, plank hold - 45 seconds of each exercise with 15 seconds of rest in between. Repeat for 3 rounds.

  5. Cool Down: 5 minutes of walking and static stretching focusing on upper body muscles.

 

Friday: Strength Training (Push/Pull Split)

  1. Warm-up: 5-10 minutes of dynamic stretching and light cardio

  2. Strength Workout:

  3. Push:

  4. Bench Press: 4 sets of 8-10 reps

  5. Dumbbell Shoulder Press: 4 sets of 8-10 reps

  6. Tricep Dips: 3 sets to failure

  7. Pull:

  8. Pull-ups or Lat Pulldowns: 4 sets of 8-10 reps

  9. Seated Cable Rows: 4 sets of 8-10 reps

  10. Bicep Curls: 3 sets of 10 reps

  11. Cool Down: 5-10 minutes of static stretching focusing on upper body muscles.

 

Saturday: HIIT Cardio (Tabata-style workout, 25 minutes)

  1. Warm-up: 5 minutes of light jogging or dynamic stretching

  2. HIIT Workout: Tabata-style intervals - 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 4 minutes per exercise.

  3. Exercises: Jump squats, mountain climbers, burpees, high knees.

  4. Cool Down: 5 minutes of walking and static stretching focusing on lower body muscles.

 

Sunday: Rest and Recovery

  1. Complete rest day or very light activity such as walking or gentle stretching.

  2. Focus on proper hydration, nutrition, and sleep to aid in recovery and prepare for the upcoming week.

 

 

8-Week Sample Diet Plan: Week 2

 

Monday:

Breakfast: Scrambled eggs with spinach and mushrooms, whole grain toast

Mid-Morning Snack: Protein smoothie with mixed berries, spinach, and protein powder

Lunch: Grilled chicken Caesar salad with romaine lettuce, cherry tomatoes, Parmesan cheese, and light Caesar dressing

Afternoon Snack: Carrot and cucumber sticks with hummus

Dinner: Baked salmon with quinoa pilaf and steamed asparagus

 

Tuesday:

Breakfast: Greek yogurt with sliced banana, almonds, and honey

Mid-Morning Snack: Apple slices with almond butter

Lunch: Turkey and avocado wrap with whole wheat tortilla, lettuce, tomato, and mustard

Afternoon Snack: Cottage cheese with pineapple chunks

Dinner: Stir-fried tofu with broccoli, bell peppers, snap peas, and brown rice

 

Wednesday: Breakfast: Overnight oats with almond milk, chia seeds, and sliced strawberries

Mid-Morning Snack: Handful of mixed nuts (almonds, walnuts, cashews)

Lunch: Quinoa salad with black beans, corn, cherry tomatoes, cilantro, and lime vinaigrette

Afternoon Snack: Celery sticks with peanut butter

Dinner: Grilled shrimp skewers with quinoa tabbouleh and roasted cauliflower

 

Thursday:

Breakfast: Whole grain toast with avocado and poached eggs

Mid-Morning Snack: Protein shake with almond milk and banana

Lunch: Lentil soup with mixed vegetables and whole grain crackers

Afternoon Snack: Cottage cheese with sliced peaches

Dinner: Grilled chicken breast with roasted sweet potatoes and green beans

 

Friday:

Breakfast: Veggie omelet with bell peppers, onions, tomatoes, and feta cheese

Mid-Morning Snack: Greek yogurt with honey and walnuts

Lunch: Spinach salad with grilled tofu, strawberries, almonds, and balsamic vinaigrette

Afternoon Snack: Sliced bell peppers with hummus

Dinner: Baked cod with quinoa pilaf and steamed broccoli Saturday:

 

Breakfast: Protein pancakes topped with Greek yogurt and mixed berries

Mid-Morning Snack: Hard-boiled eggs

Lunch: Turkey and avocado wrap with whole wheat tortilla, lettuce, tomato, and mustard Afternoon Snack: Cottage cheese with sliced mango

Dinner: Grilled steak with roasted sweet potatoes and asparagus

 

Sunday:

Breakfast: Scrambled eggs with spinach, mushrooms, and feta cheese, whole grain toast

Mid-Morning Snack: Protein smoothie with spinach, banana, and protein powder

Lunch: Quinoa salad with chickpeas, cucumbers, cherry tomatoes, feta cheese, and lemon-tahini dressing

Afternoon Snack: Mixed nuts (almonds, cashews, walnuts)

Dinner: Baked chicken thighs with roasted Brussels sprouts and quinoa

 

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