The 8-Week Summer Shred: Week 3 Workout and Diet Plan

The 8-Week Summer Shred: Week 3 Workout and Diet Plan

Ready to take it up a notch? Week 3 of the 8-Week Summer Shred Program is all about progressive overload - pushing boundaries and embracing progress! HIIT circuits, compound lifts, and a whole lot of determination - let's crush those goals together!

 

Monday: HIIT Cardio (30 minutes)

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

  2. HIIT Workout:

  3. Circuit 1: 40 seconds of high-intensity exercise (e.g., sprinting, jumping jacks) followed by 20 seconds of rest. Repeat for 10 minutes.

  4. Circuit 2: 40 seconds of another high-intensity exercise (e.g., mountain climbers, burpees) followed by 20 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 (Compound Movements)

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

  2. Strength Workout:

  3. Deadlifts: 4 sets of 6-8 reps

  4. Barbell Bench Press: 4 sets of 6-8 reps

  5. Bent-over Rows: 4 sets of 8-10 reps

  6. Overhead Press: 3 sets of 8-10 reps

  7. Pull-ups or Assisted Pull-ups: 3 sets to failure

  8. Cool Down: 5-10 minutes of static stretching focusing on upper 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 intense workouts.

 

Thursday: HIIT Cardio (AMRAP - As Many Rounds As Possible, 30 minutes)

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

  2. HIIT Workout:

  3. AMRAP Circuit:

  4. 10 Push-ups

  5. 15 Air Squats

  6. 20 Sit-ups

  7. 25 Jumping Jacks

  8. Repeat the circuit as many times as possible in 20 minutes.

  9. Finisher: 5 minutes of high-intensity cardio (e.g., sprinting, cycling)

  10. Cool Down: 5 minutes of walking and static stretching focusing on full body.

 

Friday: Strength Training (Isolation Exercises)

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

  2. Strength Workout:

  3. Leg Extensions: 3 sets of 10-12 reps

  4. Leg Curls: 3 sets of 10-12 reps

  5. Dumbbell Chest Flyes: 3 sets of 10-12 reps

  6. Lateral Raises: 3 sets of 10-12 reps

  7. Tricep Rope Pushdowns: 3 sets of 10-12 reps

  8. Cool Down: 5-10 minutes of static stretching focusing on targeted muscle groups.

 

Saturday: HIIT Cardio (Bodyweight circuit, 30 minutes)

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

  2. HIIT Workout: Bodyweight Circuit

  3. 30 seconds of each exercise with 15 seconds of rest in between:

  4. Burpees

  5. Jumping Lunges

  6. Push-ups

  7. Plank

  8. Squat Jumps

  9. Mountain Climbers

  10. Repeat for 3 rounds.

  11. 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.

 

 

Week 3 Sample Diet Plan

 

Monday:

  1. Breakfast: Protein smoothie with spinach, banana, protein powder, and almond milk

  2. Mid-Morning Snack: Handful of almonds

  3. Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette

  4. Afternoon Snack: Greek yogurt with berries

  5. Dinner: Baked salmon with quinoa and steamed broccoli

 

Tuesday:

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

  2. Mid-Morning Snack: Apple slices with peanut butter

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

  4. Afternoon Snack: Cottage cheese with pineapple chunks

  5. Dinner: Stir-fried tofu with mixed vegetables (bell peppers, broccoli, snap peas) and brown rice

 

Wednesday:

  1. Breakfast: Overnight oats with almond milk, chia seeds, sliced strawberries, and a drizzle of honey

  2. Mid-Morning Snack: Carrot sticks with hummus

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

  4. Afternoon Snack: Celery sticks with almond butter

  5. Dinner: Grilled shrimp skewers with quinoa tabbouleh and roasted cauliflower

 

Thursday:

  1. Breakfast: Protein pancakes topped with Greek yogurt and mixed berries

  2. Mid-Morning Snack: Cottage cheese with sliced peaches

  3. Lunch: Lentil soup with mixed vegetables and whole grain crackers

  4. Afternoon Snack: Sliced cucumber with tzatziki sauce

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

 

Friday:

  1. Breakfast: Veggie omelet with bell peppers, onions, tomatoes, and spinach

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

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

  4. Afternoon Snack: Whole grain rice cakes with avocado

  5. Dinner: Baked cod with quinoa pilaf and steamed asparagus

 

Saturday:

  1. Breakfast: Greek yogurt with sliced banana, almonds, and a drizzle of honey

  2. Mid-Morning Snack: Protein shake with almond milk and frozen mixed berries

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

  4. Afternoon Snack: Cottage cheese with mango chunks

  5. Dinner: Grilled steak with roasted sweet potatoes and sautéed spinach

 

Sunday:

  1. Breakfast: Scrambled eggs with diced tomatoes, onions, and spinach, whole grain toast

  2. Mid-Morning Snack: Protein bar

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

  4. Afternoon Snack: Rice cakes with almond butter and sliced strawberries

  5. Dinner: Baked chicken thighs with roasted Brussels sprouts and quinoa

 

Share:

Facebook Tweet Pinterest