Get Swimsuit Ready 6-week Workout Plan: Week 3

6-weeks to Swimsuit Ready: Week 3

With thoughts of warm weather, fun events, and sunbathing on the beach on your mind, it’s the perfect time to turn those daydreams into a get fit, shed extra weight, and feel great plan of action!


We are now entering the 3rd week of a special swimsuit ready plan to help get you in gear for the summer season. If you have already committed to the plan, keep up the hard work and keep sticking to the weekly workouts. If you are here for the first time, it is never too late to get started! Just refer back to the first two “Get Swimsuit Ready” blogs to get started. So, what are you waiting for? Time passes whether you want it to or not so lets put the efforts in and go for it! You have nothing to lose… except maybe a few extra pounds!


This 6-week swimsuit ready plan will get you moving in the right direction towards a fitter version of you. The workout plan I have devised allows for flexibility. You can begin whenever it is convenient for you and it lasts for 6 weeks total. It is extremely do-able, especially since we’re doing it together!


Is your daily diet in check?
You have been killing the workouts each week, but have you also been eating right? Eating well while working out is incredibly important. Your diet is 80% of the equation and needs to be paid attention to each day. Excess starches, sugars, salt, and dairy could be holding your fat burning mode down. My advice would be to moderate or eliminate these things and see if it makes a difference in how you feel. Meaning, eat what grows out of the ground, swims in the sea, or roams the land. Stay away from foods in boxes or cans. Try to balance your daily diet with nutrient rich foods such as fruits, vegetables, and lean proteins. Just like a colorful workout that changes each week, so should your foods. Eating the right foods daily and keeping up with the 6-week swimsuit challenge workouts will result in noticeable progress.


Are you getting enough rest?
The body needs proper amounts of rest and relaxation each day so tired muscles can recuperate.. When you rest, your body repairs and heals your tissues so this will allow them to be ready and perform your workout again the next day. Never underestimate the power of rest. Finding the right balance for you is key in achieving your optimal results.


Are you keeping a balanced combination?
Proper workouts, a nutritious diet, and the right amount of rest are the winning combination when it comes to getting in shape. Your goals can be reached with the proper mindset towards loosing body fat, toning your muscles, and feeling great in your summer gear.


Now let’s get to work!

The 6-week swimsuit ready program: Week 3

I have devised a series of workouts to do each week consisting of strength circuits and cardio/ strength intervals. On the off days of these workouts, you will do your own cardio, core, and flexibility routines.


Follow the workout routine for each day listed on the calendar provided. Each week I will provide you with a new strength circuit and cardio/ strength interval to change up the routine and challenge your body to achieve results.


Equipment: Total Gym equipment or free weights.
This 6-week program utilizes the Total Gym Equipment. If you do not have a Total Gym, you can still perform similar exercises with hand weights to mimic the movements on the equipment.


How it works: Perform the exercises back-to-back, with little to no rest (30-60 seconds rest) between moves as needed. Complete the circuit 2-3 times total, with up to 90 seconds of rest between circuits.


Week 3 Workouts:
1. TG Total Strength workout (Week 1 workout)
* Use the strength circuit from Week 1 workout.
2. 6 new Blast & Burn Cardio exercises to rev up your fat burning machine!
• Use the strength circuit (same as Week 1), but add the 6 new exercises for the cardio intervals (workout listed below and video provided of new moves)

Week 3 (same as week 1)
TG TOTAL STRENGTH: full body strength

Incline High: (level 8)
1. Plié Squats
2. Leg Lowers
3. Pull Up
4. Back Extension | Rotations
Incline Medium: (level 5)
5. Glute Presses
Incline Low: (level 3-4)
6. Biceps | Triceps | Shoulder Circles
7. Chest Fly
8. Seated Rotation
Incline High: (level 8)
9. Side Squat | Outer Thigh

REPEAT Strength Circuit 2-3 sets


*NOTE: Please refer to the calendar for the appropriate week’s workout plan and look for the new workouts for the next week. A video of the exercises will also be provided weekly.

Swimsuit Ready Calendar

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

This Post Has One Comment

  1. The written exercises for Blast and Burn which is supposed to have 6 different exercises lists the same ones as week 1.

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