Summer Workout Challenge

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With Summer right around the corner, I am sure many of you out there are ready to hit the gym in order to get that body right for the beach or wherever you will spend your time. Today I will give you a few exercises that can be done without any weights, so you don’t have to worry about finding a gym. A lot of us live very busy lives so sometimes we don’t have this option of hitting the gym. Plus, these workouts do not take long. All you need is 30 minutes. If you approach each workout with full intensity, then you will definitely burn some major calories and sculpt that summer body into shape. I will follow up each week with another workout. So try and perform this workout at least 3 times in the next week. I would suggest taking a break in between days in order to let those muscles recover. Here is a workout plan for the following seven days:


Today:  Full Body Workout

50 burpees    (if you can’t do 50 in a row, take a break and continue until you reach 50)

50 pushups   (same thing as the burpees, do as many as you can-for people who can’t do a normal push up, I

would suggest doing them with your knees on the ground)

50 pull ups     (if you are outside, just find the nearest tree branch-if you are inside at home then you can simply

do towel pulls-lay on your stomach and grip firmly on a towel with your hands over your head, then

pull the towel to your face, almost like doing a pull up, the tighter you hold, the more burn you will

feel in your lats and shoulders)

50 crunches

50 sit ups

50 mountain climbers

1 100 meter sprint (if you are in your house, then just run in place for 1 minute straight)


Complete each exercise one after another as fast as possible. You will definitely feel the burn when you are finished. If you want, go ahead and do 2 sets of everything, but you can stick with just one, especially if you haven’t worked out in a while.

Thursday: 20 minutes cardio (2 mile jog, bike ride, hike, swimming, etc.)


Friday: Do the full body workout again


Saturday: 30 minutes cardio


Sunday: Off (if you want you can stretch, maybe do some yoga)


Monday: Full body workout again-this time increase your sets, so if you were doing only one, then do each exercise

twice now.


Tuesday: 40 minutes cardio


Check back in with us at next Wednesday for another weekly workout. If you have any questions, please feel free to contact me on the site. Have a great day and even better week!

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