A Fit Summer: 4-Week Fitness Challenge (Week 3)

A fit summer. Week 3. 4-week summer challenge

We’re already in the third week our summer fitness challenge! How did the first two weeks go for you?

This week, we’re going to switch things up by focusing on tried-and-true traditional strength training (with machines) in the gym, with lower reps, higher weight, and longer recovery times. Get ready to pump some iron!

Download Week 3 Packet

Click to download the packet

Download the Packet

Week 3 Fitness Plan: Training for Strength

Demonstrations of all the strength circuit moves can be found in our exercise videos hub on Anytime Health.

Monday – Strength Training Circuit

3 sets of each

    • Warm up – 15 minutes brisk walking/elliptical
    • Core – 20 rope crunches, 30 pick pockets w/ medicine ball
    • Chest – isolateral chest press machine (12 reps, moderate to heavy weight), seated cable fly (12 reps, moderate to heavy weight)
    • Back – deadlift (12 reps, moderate to heavy weight), isolateral row (12 reps, moderate to heavy weight)
    • Cool down – 20 minutes walking/elliptical
    • Stretch – chest stretch, cat stretch, overhead stretch

Tuesday – Cardio

30 minutes elliptical (Use the intervals setting)

Wednesday – Strength Training Circuit

3 sets of each

    • Warm up – 15 minutes brisk walking/elliptical
    • Core – dumbbell side bends (12 reps each side, moderate to heavy weight), medicine ball crunches (20 reps)
    • Biceps – biceps curl machine (12 reps, moderate to heavy weight), concentration curls, (12 reps moderate to heavy weight)
    • Triceps – bench dips (20 reps), triceps extensions (12 reps, moderate to heavy weight)
    • Shoulders – shoulder press machine (12 reps, moderate to heavy weight), Pec Deck rear shoulder machine (15 reps, moderate weight)
    • Cool down – 20 minutes walking/elliptical
    • Stretch – forearm stretch, triceps stretch, shoulder stretch

Thursday – Cardio

30 minutes walking/jogging intervals (outside or treadmill)

Friday – Relaxation

30-45 minutes yoga or stretching/meditation

Saturday – Strength Training Circuit

3 sets of each

    • Warm up – 15 minutes elliptical or recumbent bike
    • Core – torso rotations (20 reps), reverse bridge (20 reps)
    • Legs – angled leg press (12 reps, moderate to heavy weight), leg curl machine (12 reps, moderate to heavy weight), hip abduction machine (12 reps, moderate to heavy weight), wall sits (30 seconds)
    • Cool down – 20 minutes walking/elliptical
      *Stretch – quad stretch, hamstring stretch, glute stretch

Sunday – Rest

30 minutes foam rolling and stretching

Fitness Challenge

High intensity interval training is a form of training that has a ton of benefits. Your workouts are shorter because you burn the same number of calories (if not more) during a workout, versus a traditional cardio session. Plus, you’ll continue to burn calories after your workout is complete. HIIT is also good to help build your most important muscle of all – your heart. This week, have a partner record your times on a series of five sprints. Do this challenge on Monday and Wednesday, and then once more at the end of the week. See if you can beat your initial times.

Nutrition Challenge

Now that you’ve focused on what you should add to your diet (e.g. fruits, veggies, whole grains, and water), it’s time to cut the junk. This one is a toughie for most of us. Simply put – we don’t like telling ourselves, “no.” The good part is, we don’t have to.

The task:
This week, focus on cutting down on junk food. You don’t need to eradicate it out of your diet completely, but junk food is meant to be enjoyed in moderation. What does “moderation” entail, exactly? Try to limit your junk food intake to one treat every other day, or roughly 100-150 calories daily. And while I can take down a pint of ice cream like a champ, if I stick to the moderation rule, I tend to eat better throughout the rest of the day, and my ice cream lasts longer.

Mind Challenge

When I was a kid, we did a yearly Spring clean at our house. I hated it at the time, but now that I’m “grown up,” and have more going on, I realize how important it is to remove clutter from my my brain and my closets. Studies have even shown that having too much “stuff” can cause people to become overwhelmed, anxious, depressed, and overweight. This week, get rid of the things you haven’t used in a while. Donate anything you haven’t used in the last six months (excluding seasonal items – unless you want to get rid of your Christmas doilies. It’s a perfect time to do so – just sayin’). It might be a big chore at first, but once its done, you can repeat the process every few months to avoid a future pile up. Afterward, your mind will be free to focus on more important things, like running sprints and cutting junk food.

Remember to share your journey with the Fit Summer Challenge on Twitter, Facebook, and Instagram. Use the hashtag #AFitSummer

Which challenge (mind, nutrition, or fitness) is most challenging and why?

Missed out last week? Don’t fret – jump to week 2!

Debbie is a professional geek (i.e. works in the Technology department) at Anytime Fitness. She has a bachelors degree in Dietetics, has been NASM certified in personal training, and specializes in weight loss. She is a realist, doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy balance in life. She’s an avid lover of music, plays guitar, and sings. She also can’t keep plants alive.

Print Friendly, PDF & Email

Comments

Debbie spends her time at the Anytime Fitness corporate office writing and designing web content for the brand’s fabulous franchisees and staff. She has a B.S. in Dietetics, has been NASM certified in personal training, and specializes in weight loss. Her outlook on health and wellness is driven by her own 120-pound weight loss: she is a realist who doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy, sustainable balance in life. She takes a passionate interest in mental health, positive body image, and self-love. She’s an avid creator of music and mother of cats. She also can’t keep plants alive.