Welcome back to Part 2 of the Summer Fit Plan, a journey designed to help you achieve your fitness goals and improve your overall health. Let’s keep pushing forward together!
At this point, we have already made significant strides in our fitness journey, having established our goals and our why. It’s incredible to see how far we’ve come. If you haven’t read Part 1, you can view it by clicking the link below.
8 Week Summer Fitness Plan ~Part 1~
Week 3-4
Goal: Increase Intensity
Monday: 35 minutes of jogging or interval sprints or walking at a fast pace(1-minute fast, 2 minutes slow)
Tuesday: Strength training (add weights/resistance) – deadlifts, push-ups with rotation, and step-ups (3 sets of 10-15 reps each)
Wednesday: Hump day is leg day, which consists of wall sits (10 sets of 30 seconds each) or using a chair to slowly sit in and rise quickly (10 sets of 50). 10 sets of 20 weighted squats or assisted squats
Thursday: 40 minutes of cycling or swimming (including speed intervals)
Friday: Strength training (lower body focus) – leg press, calf raises, and glute bridges (3 sets of 10-15 reps each)
Saturday: Step outside your comfort zone and do something that goes against your norm for 1 hour.
Examples include but are not limited to kickboxing, dancing, Zumba, cycling, hiking, swimming, or wresting a BEAR(just kidding, I wanted to see if you were paying attention)
Sunday: It’s a day of rest, a day to attend church, and a day to do something kind for someone else! Remember, it’s essential to take care of yourself and be a blessing to someone.
While getting into shape, you have to tune out what everyone else is doing and stop comparing yourself to others. And the worst thing you can do is compare your day one to someone’s day 100. This is your journey, so enjoy it.
Happy Sweating!
You could have chosen any blog to read, but you chose mine, and I’m honored!
~Belladonna~
Belladonna’s Flashlight 
Sounds great! Thank’s for share dear Bella.
Have a wonderful week!
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Hey lady!!!! Hope you’re having a great weekend
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Nice post
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Thank you so much
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“Or wrestling a bear,” BAYBAY, you’re trying to get us killed. 😆🤣😂
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Loving the consistency and structure in this summer fitness series! The gradual progression and clear goals make it easy to stay on track and motivated. Week 3-4’s focus on increasing intensity is a smart step to push limits safely. Great job keeping the momentum strong—excited to see what’s next!
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I’m so glad you are following it. I like breaking it down into a couple of weeks because you don’t feel as overwhelmed.
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“Tune out what everybody else is doing”. I love your focus on completing it for your own circumstances. Nobody is at the same point as you and I think it is so important to respect where your own body and mind are and create a sense of peace for your own wellbeing.
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Absolutely!!!! Sometimes we feel bad about our progress because we are comparing. Instead we have to celebrate that we are here and have the ability to keep going.
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