The 8-Week Summer Body Challenge
Not quite ready to bare your almost all in a tank top, Shorts or Bikini?
Even if you do not plan to show more skin this summer, consider this program a wake-up call to recharge your motivation and improve your outcomes.
We asked trainer Jen Ferruggia Trainer at Renegade Fitness in California and creator of bikinibodyworkouts.com for a program that helps you get stronger, leaner and more energetic ̵
"This Workouts are a time-efficient way to increase muscle mass during fat loss, "says Ferruggia.
Their routines emphasize non-competitive, antagonistic, alternating Superset exercises. Lower body exercise, gef olgt of a series of upper body exercises with only a short break between them.
"Translating lower body exercises with upper body exercises triggers a higher growth hormone response," she explains. "Not only is it better for fat loss, it also has a better conditioning effect, so you do not have to do much more cardio."
Also clean your diet (see our 30-day article) Summer Body Diet Challenge) and you can expect to see up to 2 pounds of fat loss per week, along with increased muscle definition and strength gains, Ferruggia says. Now this body awareness is worth a revelation.
Follow the Whole30 Summer Body Challenge along with this program to refresh your diet and get into the best shape ever. And do not be intimidated by the idea of a 30-day diet change. There are many satisfying recipes that you can work through.
This is how it works HIIT-Tag and every week an optional Challenge-Session. Start each workout with Dynamic Warmup, which helps you prepare your muscles and prepare for the upcoming hard work. Time short? You can also set the HIIT session or challenges to one of the available strength days.
For strength training, apply the superset in the order given and rest for 30 seconds after each superset (exercises under the same number run as supersets). For example, 1A, 1B, 1C would be a superset. Increase weight on days with fewer repetitions. Avoid weight training on consecutive days.