Haven't reached your aummer goals yet? Don't you worry. During the month of May, you still have time to tone up and make some real progress before your vacation in June or July! Or even get started on your progress for next year.
To ensure results, we'll focus on meals with plenty of protein, little to no sugar, and less carbs. I've put together some of my favorite, quick, summer friendly (and meal-prep friendly) recipes to follow every day, and some of my most efficient total body workout routines you can use at home or at the gym that you will follow three days a week.Stay focused and vigilant so you can reach your goals just in time for the beach or the pool!Scroll through below to take advantage of this guide I compiled just for you to get quick results.
QUICK TIPS:
- Print a calendar or calendar cross -off app to cross or checkmark each completed day you accomplish.
- Workout Monday, Wednesday, Friday, and a pure cardio day on Saturday. Have as few food cheats as possible. Focus on little to no sugar and stay conscious of your carb intake. Apps like Loseit! And Lifesum are great apps to track your water and your amount of carbs.
- Check your measurements every Monday. Check your weight every other Friday.
Meal Plan:
Breakfasts - Click for recipes!
These recipes serve as guidelines and ideas for the type of lunch you should focus on. These should focus on pre-workout regimes with plenty of sufficient energy nutrients. Other recommendations include: sugar-free oatmeal with fruit, sugar-free yogurt with fruit and protein granola, protein shakes with fruit, whole wheat toast and boiled eggs
More recipes here.
These recipes serve as guidelines and ideas for the type of lunch you should focus on. These should focus on pre or post workout regimes with plenty of sufficient muscle and energy recovery nutrients. Other recommendations include: Tuna avocado salad, chicken and quinoa, turkey chili, and shrimp stir-fry.
More recipes here.
Snacks:
- Baked kale chips (salt, garlic salt, olive oil mix well, spread on baking pan evenly, bake at 400 for 10 minutes)
- Baked sweet potato chips (thinly slice raw sweet potato, evenly lay slices on baking pan, cover with olive oil, bake on 400 for 15 minutes)
- Few pieces of dark chocolate with fruit
- Roasted Chickpeas
- Fruit Salad (slice your favorite fruit. Mix with honey and 1 teaspoon lime juice)
- Protein shake with 1 scoop of protein ice cream (Halo Top or Arctic Sport)
These recipes serve as guidelines and ideas for the type of dinners you should focus on. These should focus on filling meals with plenty of sufficient energy nutrients to keep you full throughout the night. This should be your last meal, no snacking after this point. Other recommendations include: Croc-pot chicken and rice, beef or turkey and cheese lettuce wraps, shrimp and zucchini stir-fry, lime baked chicken and salad.
More recipes here.
Workout Routine:
- Work out Monday, Wednesday, Friday, and a pure cardio day on Saturday.
- Pure cardio days can consist of running outside, cardio equipment at the gym, swimming, playing a sport, brisk hiking or walking, zumba, dancing, or bodyweight cardio routines.
- Apps like LoseIt!, GoogleFit, or Applefit are great for tracking calories, steps, cardio, and keeping up with which routines you do!
- Be sure to stretch before and after every workout for at least two minutes
Warmup and Cooldown routine:
- Arm Stretch - 45 seconds
- Toe Touch - 45 seconds
- Arm and neck circles - 45 seconds
- Lunge Stretch -each leg -45 seconds
- Jump rope - 45 seconds
- High knees - 45 seconds
ROUTINES:(click each move to see how to do them!)
Routine One:
30 seconds of work/30 Seconds of rest between moves
Repeat 3xRoutine Two:
30 seconds of work/30 seconds of rest between moves
- Pushups
- Plank shoulder taps
- Floor dumbbell chest press
- Tri-flies
- Tricep press
- Resistance Chest flies
- Tricep Dips
Repeat 3x
Routine Three:
30 seconds of work/30 seconds of rest between moves
- Bridge
- Donkey Kicks left
- Donkey Kicks right
- Lateral leg lifts left
- Lateral leg lifts right
- Kickbacks left
- Kickbacks right
- Squat jumps
- Reverse lunge left leg
- Reverse lunge right leg
Repeat 3x
Routine Four:
30 seconds of work/30 seconds of rest between moves
- In & outs
- Side plank left
- Side plank right
- Rotating dip plank
- Single arm row
- Flutter kicks
- Reverse crunch
- Russian twist
Repeat 3x
Routine Five:
30 seconds of work/30 seconds of rest between each move
- Shuffle Jumps
- Goblet Squat
- Romanian deadlift
- Kurtsy lunges
- Bulgarian deadlift right
- Bulgarian deadlift left
- ¾ Squat
- Single leg bridge
Repeat 3x
Routine Six:
30 seconds of work/ 30 seconds of rest between moves
- Plank push ups
- Combination shoulder press
- Inverted row
- Bicep curl
- Resistance lat pulls left
- Resistance lat pulls right
- Dumbbell fly
- Bent row
Repeat 3x
About the Creator
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