Week 5 of the 8-Week Summer Shred: Pushing through plateaus with intense HIIT, challenging strength training, and focused recovery. From cycling sprints to pyramid sets and resistance bands, this week's workouts are designed to break barriers and keep the gains coming! Let's crush it together!

1. Warm-up: 5 minutes of easy cycling or rowing

2. HIIT Workout:

3. 20 seconds of all-out effort, followed by 40 seconds of moderate pace. Repeat for 20 minutes.

4. 10 seconds of all-out effort, followed by 50 seconds of moderate pace. Repeat for 10 minutes.

5. Cool Down: 5 minutes of easy cycling or rowing, followed by 5 minutes of stretching focusing on lower body muscles.

Tuesday: Strength Training (Pyramid Sets)

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

2. Strength Workout:

3. Bench Press: 5 sets (12 reps, 10 reps, 8 reps, 10 reps, 12 reps)

4. Deadlifts: 5 sets (12 reps, 10 reps, 8 reps, 10 reps, 12 reps)

5. Bent-over Rows: 5 sets (12 reps, 10 reps, 8 reps, 10 reps, 12 reps)

6. Dumbbell Shoulder Press: 5 sets (12 reps, 10 reps, 8 reps, 10 reps, 12 reps)

7. Tricep Extensions: 5 sets (12 reps, 10 reps, 8 reps, 10 reps, 12 reps)

8. Bicep Curls: 5 sets (12 reps, 10 reps, 8 reps, 10 reps, 12 reps)

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

Wednesday: Active Recovery (Foam Rolling and Mobility Exercises)

1. Activities:

2. 10 minutes of light cardio (e.g., walking, cycling)

3. 20-30 minutes of foam rolling focusing on all major muscle groups

4. 20-30 minutes of mobility exercises (e.g., hip openers, shoulder mobility, ankle mobility)

5. Emphasis on relieving muscle tension and improving range of motion.

Thursday: HIIT Cardio (Fartlek Training, 40 minutes)

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

2. HIIT Workout:

3. 1 minute of fast running, followed by 2 minutes of jogging. Repeat for 20 minutes.

4. 30 seconds of sprinting, followed by 1 minute of walking. Repeat for 10 minutes.

5. Cool Down: 5 minutes of walking or light jogging, followed by 5 minutes of stretching focusing on lower body muscles.

Friday: Strength Training (Incorporate Resistance Bands)

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

2. Strength Workout:

3. Squats with Resistance Bands: 4 sets of 10 reps

4. Bench Press with Resistance Bands: 4 sets of 10 reps

5. Deadlifts with Resistance Bands: 4 sets of 10 reps

6. Standing Row with Resistance Bands: 4 sets of 10 reps

7. Lateral Band Walks: 3 sets of 12 steps each direction

8. Band Pull-Aparts: 3 sets of 15 reps

9. Cool Down: 5-10 minutes of static stretching focusing on full body.

Saturday: HIIT Cardio (EMOM - Every Minute on the Minute, 40 minutes)

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

2. HIIT Workout:

3. Every minute on the minute, perform the following exercises. Rest for the remainder of the minute.

4. Minute 1: 10 Burpees

5. Minute 2: 15 Kettlebell Swings

6. Minute 3: 20 Jumping Jacks

7. Minute 4: 15 Push-ups

8. Minute 5: 10 Squat Jumps

9. Repeat for 8 rounds.

10. Cool Down: 5 minutes of walking or light jogging, followed by 5 minutes of stretching focusing on the full body.

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 5 Sample Diet Plan

Monday:

1. Breakfast: Spinach and mushroom omelet with a side of whole grain toast

2. Mid-Morning Snack: Greek yogurt with a handful of blueberries

3. Lunch: Grilled chicken breast with quinoa, steamed broccoli, and cherry tomatoes

4. Afternoon Snack: Apple slices with almond butter

5. Dinner: Baked salmon with roasted sweet potatoes and a side salad with mixed greens and a light vinaigrette

Tuesday:

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

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

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

4. Afternoon Snack: Carrot sticks with hummus

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

Wednesday:

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

2. Mid-Morning Snack: Cottage cheese with pineapple chunks

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

4. Afternoon Snack: Celery sticks with peanut butter

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

Thursday:

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

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

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

4. Afternoon Snack: Greek yogurt with a handful of granola

5. Dinner: Baked 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: Protein shake with almond milk and frozen mixed berries

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 broccoli

Saturday:

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

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

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