Summer camp is getting real… Hott in here!

Welcome back to summer fitness camp!

We’ve been lifting, pushing, pulling, and planking our way through so many amazing Total Gym workouts in this challenge. The exercises surely test your strength, condition your endurance, and attribute to achieving your summer body.

This is week 3 of The Total Gym Summer Body Challenge. Whether you’re just getting started with exercise or you’re looking for a summer boost, this program is for you. The best part about this strength and cardio challenge is that you’re completely in control in how you perform the workouts. For the Total Gym workouts, you choose the incline level, the reps and sets, and the intensity of the exercise performed. The cardio, core and flexibility workouts are completely up to you, feel free to mix it up, pick you fav’s, and then follow the Total Gym Program for the structured workouts.


If you have been following along, I hope you’re enjoying the challenge and are starting to see and feel a difference in your body. If you’re just tuning in now, you can get all the important details to start the challenge now or when the time is right for you.


Full 4-week workout calendar
Week 1 || Workout 1
Week 2 || Workout 2


The Summer Body Challenge is designed to prepare your body to look and feel your best for the season. Over the course of four weeks, you’ll complete 24 transformational workouts designed to increase your strength, build lean muscle, and improve your endurance on and off of your Total Gym.

Each week, you’ll complete six different workouts. I will provide you with a structured cardio and strength plan that includes a series of Total Gym strength workouts, so you'll know exactly what to do each day of the challenge.

The strength workouts target all major muscle groups and are designed to progress each week by building upon the previous weeks workout. As you progress and increase your strength, you have options to integrate the advanced exercises for an extra challenge. In these routines, you can always modify the exercises or routines to fit what’s best for your body.

Be sure to keep a daily workout journal to record your wins and struggles. It’s a great way to stay committed and track your progress. You can add in your Total Gym workouts as well as your supplemental cardio sessions, or anything you feel that will be helpful to you to have a successful journey.


A weekly workout calendar is provided to follow and to keep your workouts on track. It contains what type of workout and the exercises you will perform on each day of the week. Each week, a new series of exercises and workouts will be added to change up the routines and builds upon the previous weeks workouts.

Along with the strength days, please incorporate 3 cardio sessions to help you burn more calories, more fat, and helps condition your body quicker. Incorporate core movements on the designated days (see schedule) and be sure to stretch those muscles out!

Please view the video to see a demonstration of the Total Gym exercises.


This weeks total body workout utilizes the Ab Crunch accessory along with the incline level to challenge your entire body - especially your core! All I can say is burn baby burn!

Learn and get proficient with Workout 3 and make small changes to advance the exercises as the week progresses. Workout 1 and 2 are in the weeks routine as well. Additionally, be sure to sweat it out on alternating days with your choice of cardio, your favorite core exercises, and daily stretches to recovery your hard working muscles.

Now let’s rock out that core!

GOAL: Shape, tone, and sculpt your summer body in 4-weeks with the Total Gym Summer Body Challenge.

• Perform your own warm-up for at least 5-minutes to prepare your muscles.
• Perform workouts in circuit format on designated days (see week 3’s schedule)
• Perform each exercise for 15-20 reps / 2-3 sets with little rest between sets
• Incline levels will vary depending on the exercise and your strength. Adjust the level to accommodate your strength, especially if you need a challenge.
• Modify or advance the exercises by adjusting your body position on the glide board (ex: knees bent vs legs extended, seated vs high kneeling)
• Refer to the weekly workout schedule
• View the video to see a demonstration of the exercises.
• Try to advance the exercises for Workouts 1 & 2
• Stay consistent, dedicated, and focused on your goal.

Accessory: AB Crunch
*The exercises are listed from basic (1) to intermediate (2)

1. Burpie Slide Out (1)
• Burpie Slide Out Hop (2)

2. Front Knee Tucks

3. Side Knee Tucks

4. Hover Hold (1)
• Hover Tucks (2)

5. Seated Twists (1)
• Lift Legs (2)

6. Reverse Lunge Pulses (1)
• Repeaters (2)

Be sure to check out the video to see how Workout 3 is done on your Total Gym.

Stay tuned for our grand finale of Week 4 || Workout 4 of the Total Gym Summer Body Challenge.

Train Hard & Stay the course.


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)

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