Welcome to Week 6 of the 8-Week Summer Shred! This week is all about fine-tuning your technique, pushing your limits, and ensuring your body is primed for peak performance. Our comprehensive plan balances high-intensity workouts with targeted strength training and essential recovery. Let’s dive into the details!

Monday: HIIT Cardio

Warm-up:

1. 5 minutes of light stair climbing or elliptical at a moderate pace

HIIT Workout:

1. 20 minutes: 30 seconds of high-intensity effort followed by 30 seconds of low-intensity recovery

2. 10 minutes: 1 minute of high-intensity effort followed by 1 minute of low-intensity recovery

Cool Down:

1. 5 minutes of light stair climbing or elliptical at a slow pace

2. 5 minutes of static stretching focusing on lower body muscles

Tuesday: Strength Training (Focus on Form and Tempo)

Warm-up:

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

Strength Workout:

1. Squats: 4 sets of 8 reps, focusing on controlled descent (4 seconds down, 1 second up)

2. Bench Press: 4 sets of 8 reps, controlled tempo (3 seconds down, 1 second pause, 1 second up)

3. Deadlifts: 4 sets of 6 reps, focusing on maintaining proper form

4. Dumbbell Shoulder Press: 4 sets of 8 reps, controlled tempo (2 seconds up, 1 second pause, 2 seconds down)

5. Bent-over Rows: 4 sets of 8 reps, focusing on squeezing shoulder blades together

6. Plank: 3 sets of 1 minute, focusing on maintaining a straight line from head to heels

Cool Down:

1. 5-10 minutes of static stretching focusing on targeted muscle groups

Wednesday: Active Recovery (Light Hiking or Biking)

Activities:

1. 30-45 minutes of light hiking or biking at a comfortable pace

Emphasis:

1. Enjoy nature and stay active while giving your muscles a break from intense workouts

Thursday: HIIT Cardio (Jump Squats and Burpees)

Warm-up:

1. 5 minutes of light jogging or dynamic stretching

HIIT Workout:

1. 10 minutes: 1 minute of jump squats followed by 1 minute of rest

2. 10 minutes: 1 minute of burpees followed by 1 minute of rest

3. 10 minutes: 30 seconds of jump squats followed by 30 seconds of burpees, then 1 minute of rest

Cool Down:

1. 5 minutes of walking or light jogging

2. 5 minutes of static stretching focusing on lower body muscles

Friday: Strength Training (Increase Time Under Tension)

Warm-up:

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

Strength Workout:

1. Lunges: 4 sets of 8 reps per leg, with a 3-second descent and 3-second ascent

2. Bench Press: 4 sets of 8 reps, with a 4-second descent and 2-second ascent

3. Romanian Deadlifts: 4 sets of 8 reps, with a 3-second descent and 2-second ascent

4. Lat Pulldowns: 4 sets of 8 reps, with a 2-second pull and 4-second release

5. Tricep Dips: 4 sets to failure, with a 2-second descent and 2-second ascent

6. Bicep Curls: 4 sets of 12 reps, with a 3-second curl and 3-second release

Cool Down:

1. 5-10 minutes of static stretching focusing on targeted muscle groups

Saturday: HIIT Cardio (Circuit with Kettlebells)

Warm-up:

1. 5 minutes of light jogging or dynamic stretching

HIIT Workout:

Perform each exercise for 45 seconds with 15 seconds of rest in between:

1. Kettlebell Swings

2. Kettlebell Goblet Squats

3. Kettlebell Deadlifts

4. Kettlebell Lunges

5. Kettlebell Push Press

6. Rest for 1 minute, then repeat the circuit 4 times

Cool Down:

1. 5 minutes of walking or light jogging

2. 5 minutes of static stretching focusing on full body

Sunday: Rest and Recovery

Activities:

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

Emphasis:

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

Week 6 Sample Diet Plan

 

Monday:

1. Breakfast: Greek yogurt parfait with honey, granola, and fresh berries

2. Mid-Morning Snack: Sliced apple with almond butter

3. Lunch: Quinoa salad with grilled chicken, avocado, cherry tomatoes, cucumber, and a lemon vinaigrette

4. Afternoon Snack: Carrot sticks with hummus

5. Dinner: Baked salmon with a side of roasted sweet potatoes and steamed broccoli

Tuesday:

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

2. Mid-Morning Snack: Mixed nuts (almonds, walnuts, cashews)

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

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

5. Dinner: Grilled shrimp with quinoa and roasted vegetables (bell peppers, zucchini, and asparagus)

Wednesday:

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

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: Baked chicken breast with roasted Brussels sprouts and quinoa

Thursday:

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

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: Apple slices with almond butter

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

Friday:

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

2. Mid-Morning Snack: Protein bar

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

4. Afternoon Snack: Carrot sticks with hummus

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

Saturday:

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

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

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

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

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

Sunday:

1. Breakfast: Greek yogurt parfait with honey, granola, and fresh berries

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

3. Lunch: Quinoa salad with grilled chicken, avocado, cherry tomatoes, cucumber, and a lemon vinaigrette

4. Afternoon Snack: Carrot sticks with hummus

5. Dinner: Baked salmon with a side of roasted sweet potatoes and steamed broccoli

 

This detailed plan for Week 6 of the Summer Shred program will help you stay on track with your fitness goals. Remember to listen to your body, stay hydrated, and maintain a balanced diet to maximize your results. Let's make this week count!