My Trophy Life

Fitness | Nutrition | Lifestyle

6 Week Summer Slim Down

Posted by on Apr 15, 2014

6 Week Summer Slim Down

The count down to summer begins!

I may have been born in a snow storm but that doesn’t mean I like the cold. I for one, cannot wait for Spring. I will happily exchange my sweater for a light weight top and my leggings for a cute patterned capri. But, summer….on the other hand, always seems to arrive before I’m ready.

Not this year, ladies! I’m going to to spend the next 6 weeks kicking my own ass so that I am more than ready for bikini season.

Shorts? Let’s do it! Tank tops? F*ck sleeves. Did someone say pool party? I’ll RSVP – Yes – to that bitch right now!

I’ve pulled together an impressive and beta tested set of workouts that will get you ready for summer in record time. These HIIT + Tabata sessions are the answer to your bathing suit dreams.

HIIT = high intensity interval training. These are all the rage! And for good reason. The days of spending hours in the gym working on your cardio are long gone. The science says shorter more intense exercise is the key to burning fat, improving your cardiovascular system, and total body toning.

Tabata = 4 minute rounds of high intensity training. The tabata protocol has you perform one exercise for 20 seconds of all out effort, followed by 10 seconds of rest, repeated for 4 minutes.

Before you dive in, download an interval timer to your smart phone. I use a free version called Seconds. Here’s the link to the app in the iTunes store.

Just for giggles – throw on that bikini and snap a before picture. I want to see your jaw drop when you compare it to your after shot.

Below you’ll find 16 workouts.

Your goal is to complete 4 sessions a week for the next 6 weeks.

Most of these workouts you will complete in 12 minutes – all of them can be done in under 30 minutes. If you want more – repeat the rounds.

Always start your workout with 4 minutes of dynamic stretching and warm-up moves. Examples include: toe touches, calf raises, arm circles, hip swings, spider man, inch worm, jumping jacks, and air squats.

Workout 1 – California Fit Body #1

Type: HIIT     Sets: 12     High Intensity: 50 seconds     Low Intensity: 10 seconds     Repeat: 1-3 times

CFB 1

Workout 2 – Tabata Tuesday #1

Type: Tabata     Number: 4 Tabatas    Rest Between Intervals: 10 seconds     Rest Between Tabata: 30 seconds – 1:00 minute (up to you)

tabata 1

Workout 3 – California Fit Body #6

Complete this workout for reps not time.

10 - 80 cfb 6

*Crab Kick—->reverse table top, stomach to the ceiling, legs bent at 90 degrees & arm slightly bent and supporting with hands turned out or fingertips toward toes. Extend your right leg lifting off the ground and quickly alternate to the left leg. Repeat fast kicks from left to right leg<—-

Workout 4 – Video

 Workout 5 – Tabata Tuesday #2

Type: Tabata     Number: 4 Tabatas    Rest Between Intervals: 10 seconds     Rest Between Tabata: 30 seconds – 1:00 minute (up to you)

tabata 2

Workout 6 – Video

 

Workout 7 – Tabitha’s Booty Kicker

Type: HIIT     Sets: 15     High Intensity: 50 seconds     Low Intensity: 10 seconds     Repeat: 1-3 times
tabitha routine

Workout 8 – Video

 

Workout 9 – Tight Assets – CFB #4

Complete this workout for reps not time.

tight assets cfb4

Workout 10 – Tabata Tuesday #3

Type: Tabata     Number: 4 Tabatas    Rest Between Intervals: 10 seconds     Rest Between Tabata: 30 seconds – 1:00 minute (up to you)

 

tabata 3

Workout 11 – Video

Workout 11 – Heart Breaker – CFB #5

Type: HIIT     Sets: 12     High Intensity: 50 seconds     Low Intensity: 10 seconds     Repeat: Round one 3x’s. Reset timer for Abs round.
cfb 5

Workout 12 – Video

 Workout 13 – Video

 Workout 14 – Tabata Tuesday #4

Type: Tabata     Number: 4 Tabatas    Rest Between Intervals: 10 seconds     Rest Between Tabata: 30 seconds – 1:00 minute (up to you)

tabata 4

Workout 16 – Video

 

Holy shit you survived! You deserve a frozen margarita served pool side. Send me those before and afters. I’m dying to see your results.

If you want help to upgrade your nutrition, fitness, and lifestyle send me an email at mytrophylife@gmail.com.

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