The 8-Week Summer Shred: Week 8

Week 8 of the 8-Week Summer Shred: The final push! 🚀🔥 This week is all about peak intensity, pushing through limits, and giving it everything you've got. From HIIT cardio challenges to strength training with drop sets, let's finish strong!

 

Monday: HIIT Cardio (Combination of Favorite Exercises, 55 minutes)

  1. Warm-up:

  2. 5-10 minutes of dynamic stretching and light cardio (jumping jacks, jogging)

  3. HIIT Workout:

  4. Circuit 1:

  5. 30 seconds of burpees

  6. 30 seconds of rest

  7. 30 seconds of battle ropes

  8. 30 seconds of rest

  9. Repeat for 10 minutes

  10. Circuit 2:

  11. 30 seconds of kettlebell swings

  12. 30 seconds of rest

  13. 30 seconds of mountain climbers

  14. 30 seconds of rest

  15. Repeat for 10 minutes

  16. Circuit 3:

  17. 30 seconds of box jumps

  18. 30 seconds of rest

  19. 30 seconds of jump squats

  20. 30 seconds of rest

  21. Repeat for 10 minutes

  22. Circuit 4:

  23. 30 seconds of push-ups

  24. 30 seconds of rest

  25. 30 seconds of plank

  26. 30 seconds of rest

  27. Repeat for 10 minutes

  28. Cool Down:

  29. 5-10 minutes of walking or light jogging

  30. 5 minutes of static stretching focusing on full body

Tuesday: Strength Training (Peak Intensity)

  1. Warm-up:

  2. 5-10 minutes of dynamic stretching and light cardio

  3. Strength Workout:

  4. Deadlifts:

  5. 5 sets of 5 reps, heavy weight

  6. Squats:

  7. 5 sets of 5 reps, heavy weight

  8. Bench Press:

  9. 5 sets of 5 reps, heavy weight

  10. Overhead Press:

  11. 4 sets of 6 reps, heavy weight

  12. Pull-ups:

  13. 4 sets to failure, bodyweight or weighted

  14. Bent-over Rows:

  15. 4 sets of 8 reps, heavy weight

  16. Cool Down:

  17. 5-10 minutes of static stretching focusing on worked muscle groups

Wednesday: Active Recovery (Gentle Yoga or Meditation)

  1. Activities:

  2. 30-45 minutes of gentle yoga focusing on flexibility and relaxation

  3. OR

  4. 20-30 minutes of guided meditation

  5. Emphasis:

  6. Focus on deep breathing, relaxation, and muscle recovery

Thursday: HIIT Cardio (Last Push, 55 minutes)

  1. Warm-up:

  2. 5-10 minutes of dynamic stretching and light cardio (high knees, butt kicks)

  3. HIIT Workout:

  4. Circuit 1:

  5. 30 seconds of sprints

  6. 30 seconds of rest

  7. 30 seconds of battle ropes

  8. 30 seconds of rest

  9. Repeat for 15 minutes

  10. Circuit 2:

  11. 30 seconds of burpees

  12. 30 seconds of rest

  13. 30 seconds of kettlebell swings

  14. 30 seconds of rest

  15. Repeat for 15 minutes

  16. Circuit 3:

  17. 30 seconds of mountain climbers

  18. 30 seconds of rest

  19. 30 seconds of box jumps

  20. 30 seconds of rest

  21. Repeat for 10 minutes

  22. Circuit 4:

  23. 30 seconds of jump squats

  24. 30 seconds of rest

  25. 30 seconds of push-ups

  26. 30 seconds of rest

  27. Repeat for 10 minutes

  28. Cool Down:

  29. 5-10 minutes of walking or light jogging

  30. 5 minutes of static stretching focusing on full body

Friday: Strength Training (Drop Sets and Forced Reps)

  1. Warm-up:

  2. 5-10 minutes of dynamic stretching and light cardio

  3. Strength Workout:

  4. Leg Press:

  5. 4 sets of 10 reps + 10 drop set reps

  6. Incline Dumbbell Press:

  7. 4 sets of 8 reps + 8 drop set reps

  8. Lat Pulldowns:

  9. 4 sets of 8 reps + 8 drop set reps

  10. Shoulder Press:

  11. 4 sets of 10 reps + 10 drop set reps

  12. Bicep Curls:

  13. 3 sets of 12 reps + 12 drop set reps

  14. Tricep Pushdowns:

  15. 3 sets of 12 reps + 12 drop set reps

  16. Cool Down:

  17. 5-10 minutes of static stretching focusing on worked muscle groups

Saturday: HIIT Cardio (Final Challenge, 55 minutes)

  1. Warm-up:

  2. 5-10 minutes of dynamic stretching and light cardio (skipping rope, jumping jacks)

  3. HIIT Workout:

  4. Circuit 1:

  5. 30 seconds of battle ropes

  6. 30 seconds of rest

  7. 30 seconds of kettlebell swings

  8. 30 seconds of rest

  9. Repeat for 15 minutes

  10. Circuit 2:

  11. 30 seconds of burpees

  12. 30 seconds of rest

  13. 30 seconds of sprints

  14. 30 seconds of rest

  15. Repeat for 15 minutes

  16. Circuit 3:

  17. 30 seconds of mountain climbers

  18. 30 seconds of rest

  19. 30 seconds of push-ups

  20. 30 seconds of rest

  21. Repeat for 10 minutes

  22. Circuit 4:

  23. 30 seconds of box jumps

  24. 30 seconds of rest

  25. 30 seconds of plank

  26. 30 seconds of rest

  27. Repeat for 10 minutes

  28. Cool Down:

  29. 5-10 minutes of walking or light jogging

  30. 5 minutes of static stretching focusing on full body

Sunday: Rest and Recovery

  1. Activities:

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

  3. Emphasis:

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

 

Week 8 Sample Diet Plan

 

Monday:

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

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

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

  4. Afternoon Snack: Carrot sticks with hummus

  5. Dinner: Baked salmon with quinoa, steamed broccoli, and roasted sweet potatoes

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 brown rice 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