Monday: HIIT Cardio (Battle Ropes or Sled Pushes, 50 minutes)

Warm-up:

1. 5-10 minutes of dynamic stretching and light cardio (jumping jacks, jogging)

HIIT Workout:

Battle Ropes:

1. 30 seconds of double arm waves

2. 30 seconds rest

3. 30 seconds of alternating waves

4. 30 seconds rest

5. Repeat the cycle for 20 minutes

Sled Pushes:

1. 30 seconds of sled pushes (moderate weight)

2. 30 seconds rest

3. Repeat for 15 minutes

Combination:

1. 30 seconds of battle ropes (slams)

2. 30 seconds of sled pushes

3. 1 minute rest

4. Repeat for 10 minutes

Cool Down:

1. 5-10 minutes of walking or light jogging

2. 5 minutes of static stretching focusing on upper and lower body

 

Tuesday: Strength Training (Maximize Muscle Contraction)

Warm-up:

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

Strength Workout:

1. Bench Press: 4 sets of 6 reps, focus on squeezing chest muscles at the top

2. Squats: 4 sets of 8 reps, pause at the bottom and contract glutes

3. Pull-ups: 4 sets to failure, emphasize squeezing shoulder blades together

4. Shoulder Press: 4 sets of 8 reps, focus on controlled movement and muscle tension

5. Deadlifts: 4 sets of 6 reps, engage core and glutes

6. Bicep Curls: 3 sets of 12 reps, slow eccentric phase (lowering)

7. Tricep Dips: 3 sets to failure, squeeze triceps at the top

Cool Down:

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

 

Wednesday: Active Recovery (Swimming or Deep Stretching)

Activities:

1. 30-45 minutes of swimming at a comfortable pace

2. OR 30-45 minutes of deep stretching/yoga focusing on full body relaxation

Emphasis:

1. Focus on low-impact activity to promote muscle recovery and flexibility

 

Thursday: HIIT Cardio (Box Jumps and Medicine Ball Throws, 50 minutes)

Warm-up:

1. 5-10 minutes of dynamic stretching and light cardio (high knees, butt kicks)

HIIT Workout:

Box Jumps:

1. 30 seconds of box jumps

2. 30 seconds rest

3. Repeat for 20 minutes

Medicine Ball Throws:

1. 30 seconds of overhead medicine ball throws

2. 30 seconds rest

3. Repeat for 15 minutes

Combination:

1. 30 seconds of box jumps

2. 30 seconds of medicine ball slams

3. 1 minute rest

4. Repeat for 10 minutes

Cool Down:

1. 5-10 minutes of walking or light jogging

2. 5 minutes of static stretching focusing on lower body and core

 

Friday: Strength Training (Mind-Muscle Connection)

Warm-up:

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

Strength Workout:

1. Leg Press: 4 sets of 10 reps, focus on engaging quads and glutes

2. Incline Dumbbell Press: 4 sets of 8 reps, emphasize chest muscle contraction

3. Seated Row: 4 sets of 10 reps, focus on squeezing shoulder blades

4. Lateral Raises: 3 sets of 12 reps, slow controlled movement

5. Leg Curls: 4 sets of 10 reps, engage hamstrings fully

6. Cable Tricep Pushdowns: 3 sets of 12 reps, squeeze triceps at the bottom

7. Hammer Curls: 3 sets of 12 reps, slow eccentric phase

Cool Down:

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

 

Saturday: HIIT Cardio (Combination of Exercises, 50 minutes)

Warm-up:

1. 5-10 minutes of dynamic stretching and light cardio (skipping rope, jumping jacks)

HIIT Workout:

Circuit 1:

1. 30 seconds of kettlebell swings

2. 30 seconds of mountain climbers

3. 30 seconds rest

4. Repeat for 10 minutes

Circuit 2:

1. 30 seconds of burpees

2. 30 seconds of push-ups

3. 30 seconds rest

4. Repeat for 10 minutes

Circuit 3:

1. 30 seconds of jump squats

2. 30 seconds of plank

3. 30 seconds rest

4. Repeat for 10 minutes

Cool Down:

1. 5-10 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 7 Sample Diet Plan

 

Fueling for peak performance with clean, balanced, and delicious meals! From protein-packed breakfasts to vibrant salads and satisfying dinners, every meal is designed to power our intense workouts and aid recovery. Let’s nourish our bodies and finish strong!

 

Monday:

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

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

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

4. Afternoon Snack: Carrot sticks with hummus

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

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

 

Tips for Success:

1. Hydration: Drink plenty of water throughout the day to stay hydrated and aid in muscle recovery.

2. Meal Prep: Plan and prepare your meals ahead of time to ensure you stick to your diet plan and avoid unhealthy temptations.

3. Balance: Ensure each meal contains a good balance of protein, healthy fats, and carbohydrates to fuel your workouts and support recovery.

4. Sleep: Aim for 7-9 hours of quality sleep per night to allow your body to repair and rebuild muscle tissue.

5. Consistency: Stay consistent with both your workouts and diet plan to see the best results. Remember, consistency is key to achieving your fitness goals.

 

By following this structured diet plan and sticking to your workout regimen, you'll be well on your way to achieving peak performance and finishing the 8-Week Summer Shred stronger than ever. Let's nourish our bodies, push our limits, and finish this journey with a bang!