The official start of Summer is June 21st, so let’s get started with a 6 week Summertime Slim Down program to get our bodies into lean, mean, summertime machines. This program is going to start off warming up our bodies
First of all thanks for sharing such an awesome program. I just came across it but I’m going to jump in on it. A couple questions. What’s your post workout drink and what intensity are you doing your cardio at? I weight train now and then jump on the cardio right afterwards for 20 to 30 minutes. Should I be fueling before the cardio? Thanks so much!
Thank you so much for your comments. TO answer your questions, my pre-workout is call Presurge and the intensity of my cardio depends on what I am doing. So when I do the stairs I am at level 20, for 45 minutes. When I do the treadmill I start my speed at 8.0 and put it on a slight incline, then after 10 minutes increase my incline and decrease my speed. I change it up every 10 minutes and then run hard and flat the last 5 minutes so my body doesn’t get use to it. I think it is very important to have a good protein shake right after lifting weights before cardio to get it into your muscles. I hope this helps and if you have anymore questions please let me know.
Thanks so much for all the information! The reason I was doing cardio after the weights without fueling was the thought of burning more fat. What’s your thoughts on that? My goals right now are to lean out but keep as much muscle as I can.
I totally understand where you are coming from, but it is super important to fuel your muscles with a protein shake right after doing weights so it can get to your muscles and start to repair the “mircro” tares in the muscles caused by lifting. Plus the more muscle you have, the more fat you will burn and ultimately lean out. Does that make sense? Shannon 🙂
Yes totally. Makes complete sense. Thanks for all the advice.
fitnessfooddiva on June 3, 2015 at 1:26 pm
Anytime!! 🙂
Larissa on June 2, 2015 at 11:56 am
I was super happy to find this workout on Pinterest. I’m always looking for different exercises. My friend (new to the gym) and I (been in the gym for many years but not seeing the results I want) are going to start this today. One thing you don’t say is about how long the workout should take. I figure if we are going back to back we should be able to complete in 45 minutes to an hour (just the weightlifting portion). Is that realistic?
Larissa! 45 minutes is totally realistic, that is about how much time I spend. Any longer and you begin to fatigue and your form starts to get bad and your muscles are not worked as much. So happy you are starting!! Have a great workout Shannon 🙂
I was so excited to find this on Pinterest and can’t wait to begin! I was just wondering what your pre workout drink is, and if you think I should be working out with weights and then doing cardio directly after or if I can wait and do the cardio portion at the end of the day?
HI MORGAN!!! I excited you will be doing the workout program!! SO to answer your questions, I was taking a pre-workout called PRESURGE, but I just recently switched to Pursuit by Dymatize Nutrition. They are both good, but I like to change it up every once and a while. As far as lifting and cardio, if you don’t have time to do your cardio after your weight training you can most definitely do it at the end of your day. Whatever works for you and your schedule as long as you are getting it done. I like doing it right after because I am still feeling my pre-workout and my energy is up and it really pushes me to finish hard, that being said, if you need to do it later no problem. 🙂 If you have any other questions please feel free to ask! Shannon 🙂
Hi! Want to start this plan, but I’m not able to spend 90 minutes in the gym. Is it OK to do the weight portion in the AM and the cardio in the PM (or reverse)?
Kate! You can do what works for you, if lifting in the AM and doing cardio in the PM works then do that, or vice versa no problem at all. Either way it OK!! Shannon 🙂
I have 2 weeks left on the 10 weeks to fit. Totally have enjoyed this workout. I plan on starting the six week summer time slim down when I get back from vacation. Thanks so much for the killer workouts!Keep them coming, I’m addicted!!
Rhonda!! How are you, so happy you are enjoying the workouts and how awesome you are almost done with the 10 weeks! So in place of the hack squat you can do lunges with dumbbells or a barbell, or you can use the smith machine (as long as it doesn’t bother your knees) and place your feet close together and do squats (you could also do that with the dumbbells or barbell too-feet close together). Hope this helps!!! Shannon 🙂
Hi Shannon, thank you so much for sharing this, I will be starting tomorrow! I wanted to ask you, what are your meals like during the day? I know nutrition plays a huge role in transformation and I would love some ideas. Thank you so much, Elizabeth
Elizabeth! How are the workouts going? Thank you for trying them out and I hope you like them. You are absolutely right, diet does play a big part of transforming your body. I try to eat every 3 hours, at least some sort of lean protein. I eat alot of chicken breast, during the day, fish for dinner, and eggs/egg whites for breakfast. I snack on protein shakes ( protein powder mixed with water), protein pudding, quest protein bars, cottage cheese, sweet potatoes, and drink a lot of water throughout the day. I stay away from processed foods, and sugar. If you can eat whole wheat bread/pasta that is better and also eating brown rice or quinoa are both slower digesting carbs. If you have anymore questions please let me know! Shannon 🙂
Hi Shannon! I’m just getting started working out on my own again (I’ve done some crossfit in the past) and I like the organization of your workouts. I’ve never really used preworkouts or protein shakes before so I had some questions. I saw the two preworkouts you’ve been using, PRESURGE and Pursuit, would you say either of these are good for first time preworkout users? And also what type of protein do you use? I saw that you said to drink protein after you lift but before cardio. How long do you wait in between lifting, drinking protein, and starting your cardio if you plan to do all of these in one session. Thank you for all of your help and your workout plans. I am excited to get started!
Hannah! How are you? So happy you are going to try out one of the workout programs. I think either pre-workout is great for you, make sure to start with the recommended dose or even a little less if want to see how it will effect you. But, I love them both. I switch back and forth between them. I use Dymatize ISO 100 for my protein drink right after I lift. It is a fast acting protein to get into your system/muscles quickly. I usually drink it a few minutes after lifting, so relatively quick, before I start cardio. So I lift, then drink my protein drink, and then head right into cardio. I hope this helps and if you have any other questions please let me know.
I just came across this workout and it looks great! I’m starting this one tomorrow. I’m not able to do pull ups just yet. What do you suggest in the place of that?
So awesome you are starting the workout!! So you can do narrow grip lateral pull downs, which means using a long bar attachment and keep your grip close together (about a little less than shoulder width) in place of the pull ups! Hope this helps and I know you will be doing pull ups in know time!
Hi Shannon! Just found this workout on Pinterest and I love it! I’ll start as soon as possible. Just one question, how much time do I have to take between each set? Thank you! 🙂
Lilly!! How are you? I hope you enjoy the workouts. So as far as how long to take between sets… I generally rest for 30 seconds and max 60 second. If you need longer, then by all means take as long as you need, but I try to keep it between 30-60 seconds.
I am starting this program today. 1/9/16. I have the support of family this time to finish it through! I’ve been following your many pins on pinterest for quite some time now, and have just found the whole program. I am impressed and proud of all the hard work you do Shannon. Thank you for inspiration.
Karen! What a great family you have to put their support behind you and finish out your goals. I am so happy I can help and wish you lots of sweat and hard work! You are going to finish, and finish STONG(ER)!!
Day 6 into the program, will be at the gym tonight, doing Legs. Really excited for the soreness and tighter skin I am already feeling. This has truly been exactly what I needed. Thanks Shannon! Karen
Just a random comment for you here! I started 1/1/16 with this plan and am loving it!!! I have been trying to get a few friends in on this and really appreciate the suggestions/recommendations you supplied for 2nd week (4 sets, 1 lighter with 15 reps, and 3 harder with 10 reps). Look forward to completing the 6 weeks before I start Esthetician classes in February!
Would you recommend starting the 6 weeks over at the end and then doing higher weights or doing a different program to continue the momentum?
Heather! I love that you are getting your friends involved! Esthetician School that is awesome! If you can continue to workout during school I would do the 10 week program, it is awesome!
Kate, thanks for sharing this. Can’t wait to start the 6 week program. Do you have a printable version of this? I’d love to make a binder/folder and take it with me to the gym.
Would really like to do the 5 wk program but can’t follow it as it is blurry, and not explained. I was doing the 10!wk one but it was the same after wk 16 and couldn’t understand it , I was really enjoying it. Is there another site with better description or printout of the exercises?
Jackie! HI, I am not sure why it is blurry for you. I just checked on my computer and had my husband look on his and it was clear. Try it again and if it still is not working please let me know. Sorry about the inconvenience.
Shannon, Hi! I came across your workouts a few days ago. I started the six week slim down. I enjoy the workout a great deal, challenging to say the least. I was curious how often you drink BCAA’s. Also I have an issue drinking a protein drink before doing cardio is it ok if I hold off until I’m finished the entire workout?
Hi, and glad you are enjoying the workout. You can absolutely wait and drink your protein drink once you are all done. Do what works for you and what you are comfortable with!! I drink my BCAA’s every morning during my workout. Do you have to do that? NO, but try and get them in after you workout if possible to hydrate and help with recovery. Again, it’s what works for you and what you are comfortable with!!
I was trying to get started on the 5 week fit challenge. Is it possible to get a copy by email. I have hard time finding it on this page. It crashes and I’m wasting lots time looking for it. I’m getting frustrated. Thanks Harj
Hi Shannon! I am excited to start the 6 week summertime slim down! I have one question. Is there a difference in a recovery shake and a protein shake you eat as a snack? Also, everyday (breakfast or as a snack) I eat a rice cake with some peanut butter on it. That is considered a healthy snack, correct? I have a weakness for that and bananas 🙁 haha
No, there is no difference in the protein shake I drink after I lift and as a snack. I drink a shake at night that has casein in it to help fuel my muscles and is a slower releasing protein while I sleep. Yes, you can have a rice cake and PB, just make sure it is all natural PB.
Hi! I’m going to start your program, but I don’t have time to make 45 minutes of cardio, it’s okay lift weights in the morning and 45 cardio in the afternoon?
Wowza! Super excited to start this today, so it’s about an hour and a half?
Im a real beginner so ill be testing my body and going to try out weights as I go.
1 thing- how do you overcome the fear of people totally judging you while you’re a beginner so, not as good physically as you, so I look crap?! Terrified they’re going to laugh and stare.
Also, I’m loving spin classes and running gives me super shin splints (I’m working through it!), can these replace the cardio in any of the days?
DO NOT WORRY about what other people think!! If they are paying attention to you, then they are not paying attention to their own workout. Everyone has to start somewhere, and for the most part people understand that, but you do get those people from time to time that think they own the gym, so just ignore them. You go do your thing and and only worry about that. If someone comes up to you and tries to help with form, that is ok, but don’t let anyone intimidate you like you shouldn’t be there. Yes, you can do spin classes for you cardio, those are great.
Super pumped to start this program today!! Got my cardio in this am, napped the baby and now headed back to hit the weights! Thank you for sharing this with us all!
Yay, I’m in!
AWESOME!!
First of all thanks for sharing such an awesome program. I just came across it but I’m going to jump in on it. A couple questions. What’s your post workout drink and what intensity are you doing your cardio at? I weight train now and then jump on the cardio right afterwards for 20 to 30 minutes. Should I be fueling before the cardio? Thanks so much!
Katie!
Thank you so much for your comments. TO answer your questions, my pre-workout is call Presurge and the intensity of my cardio depends on what I am doing. So when I do the stairs I am at level 20, for 45 minutes. When I do the treadmill I start my speed at 8.0 and put it on a slight incline, then after 10 minutes increase my incline and decrease my speed. I change it up every 10 minutes and then run hard and flat the last 5 minutes so my body doesn’t get use to it. I think it is very important to have a good protein shake right after lifting weights before cardio to get it into your muscles. I hope this helps and if you have anymore questions please let me know.
Shannon 🙂
Thanks so much for all the information! The reason I was doing cardio after the weights without fueling was the thought of burning more fat. What’s your thoughts on that? My goals right now are to lean out but keep as much muscle as I can.
Katie,
I totally understand where you are coming from, but it is super important to fuel your muscles with a protein shake right after doing weights so it can get to your muscles and start to repair the “mircro” tares in the muscles caused by lifting. Plus the more muscle you have, the more fat you will burn and ultimately lean out. Does that make sense?
Shannon 🙂
Yes totally. Makes complete sense. Thanks for all the advice.
Anytime!! 🙂
I was super happy to find this workout on Pinterest. I’m always looking for different exercises. My friend (new to the gym) and I (been in the gym for many years but not seeing the results I want) are going to start this today. One thing you don’t say is about how long the workout should take. I figure if we are going back to back we should be able to complete in 45 minutes to an hour (just the weightlifting portion). Is that realistic?
Larissa! 45 minutes is totally realistic, that is about how much time I spend. Any longer and you begin to fatigue and your form starts to get bad and your muscles are not worked as much. So happy you are starting!! Have a great workout
Shannon 🙂
I was so excited to find this on Pinterest and can’t wait to begin! I was just wondering what your pre workout drink is, and if you think I should be working out with weights and then doing cardio directly after or if I can wait and do the cardio portion at the end of the day?
HI MORGAN!!! I excited you will be doing the workout program!! SO to answer your questions, I was taking a pre-workout called PRESURGE, but I just recently switched to Pursuit by Dymatize Nutrition. They are both good, but I like to change it up every once and a while. As far as lifting and cardio, if you don’t have time to do your cardio after your weight training you can most definitely do it at the end of your day. Whatever works for you and your schedule as long as you are getting it done. I like doing it right after because I am still feeling my pre-workout and my energy is up and it really pushes me to finish hard, that being said, if you need to do it later no problem. 🙂
If you have any other questions please feel free to ask!
Shannon 🙂
Hi! Want to start this plan, but I’m not able to spend 90 minutes in the gym. Is it OK to do the weight portion in the AM and the cardio in the PM (or reverse)?
Kate! You can do what works for you, if lifting in the AM and doing cardio in the PM works then do that, or vice versa no problem at all.
Either way it OK!!
Shannon 🙂
Thanks so much for sharing! I am starting this program tomorrow!
Kimber! You are SO welcome. It is fun to share something I love and I appreciate you sharing and hope you enjoy the program.
Shannon 🙂
I have 2 weeks left on the 10 weeks to fit. Totally have enjoyed this workout. I plan on starting the six week summer time slim down when I get back from vacation. Thanks so much for the killer workouts!Keep them coming, I’m addicted!!
Sorry one question, what can I replace the hack squat with? For some reason this really bothers my knèes.
Rhonda!!
How are you, so happy you are enjoying the workouts and how awesome you are almost done with the 10 weeks!
So in place of the hack squat you can do lunges with dumbbells or a barbell, or you can use the smith machine (as long as it doesn’t bother your knees) and place your feet close together and do squats (you could also do that with the dumbbells or barbell too-feet close together). Hope this helps!!!
Shannon 🙂
Hi Shannon, thank you so much for sharing this, I will be starting tomorrow! I wanted to ask you, what are your meals like during the day? I know nutrition plays a huge role in transformation and I would love some ideas. Thank you so much, Elizabeth
Elizabeth! How are the workouts going? Thank you for trying them out and I hope you like them. You are absolutely right, diet does play a big part of transforming your body. I try to eat every 3 hours, at least some sort of lean protein. I eat alot of chicken breast, during the day, fish for dinner, and eggs/egg whites for breakfast. I snack on protein shakes ( protein powder mixed with water), protein pudding, quest protein bars, cottage cheese, sweet potatoes, and drink a lot of water throughout the day. I stay away from processed foods, and sugar. If you can eat whole wheat bread/pasta that is better and also eating brown rice or quinoa are both slower digesting carbs. If you have anymore questions please let me know!
Shannon 🙂
Hi Shannon! I’m just getting started working out on my own again (I’ve done some crossfit in the past) and I like the organization of your workouts. I’ve never really used preworkouts or protein shakes before so I had some questions. I saw the two preworkouts you’ve been using, PRESURGE and Pursuit, would you say either of these are good for first time preworkout users? And also what type of protein do you use? I saw that you said to drink protein after you lift but before cardio. How long do you wait in between lifting, drinking protein, and starting your cardio if you plan to do all of these in one session. Thank you for all of your help and your workout plans. I am excited to get started!
Hannah! How are you? So happy you are going to try out one of the workout programs. I think either pre-workout is great for you, make sure to start with the recommended dose or even a little less if want to see how it will effect you. But, I love them both. I switch back and forth between them. I use Dymatize ISO 100 for my protein drink right after I lift. It is a fast acting protein to get into your system/muscles quickly. I usually drink it a few minutes after lifting, so relatively quick, before I start cardio. So I lift, then drink my protein drink, and then head right into cardio. I hope this helps and if you have any other questions please let me know.
Shannon 🙂
I just came across this workout and it looks great! I’m starting this one tomorrow. I’m not able to do pull ups just yet. What do you suggest in the place of that?
HI Krystal!
So awesome you are starting the workout!! So you can do narrow grip lateral pull downs, which means using a long bar attachment and keep your grip close together (about a little less than shoulder width) in place of the pull ups! Hope this helps and I know you will be doing pull ups in know time!
Shannon 🙂
Hi Shannon! Just found this workout on Pinterest and I love it! I’ll start as soon as possible. Just one question, how much time do I have to take between each set?
Thank you! 🙂
Lilly!! How are you? I hope you enjoy the workouts. So as far as how long to take between sets… I generally rest for 30 seconds and max 60 second. If you need longer, then by all means take as long as you need, but I try to keep it between 30-60 seconds.
Shannon 🙂
I am starting this program today. 1/9/16. I have the support of family this time to finish it through! I’ve been following your many pins on pinterest for quite some time now, and have just found the whole program. I am impressed and proud of all the hard work you do Shannon. Thank you for inspiration.
Karen! What a great family you have to put their support behind you and finish out your goals. I am so happy I can help and wish you lots of sweat and hard work! You are going to finish, and finish STONG(ER)!!
so proud of you!
Shannon 🙂
Day 6 into the program, will be at the gym tonight, doing Legs. Really excited for the soreness and tighter skin I am already feeling. This has truly been exactly what I needed.
Thanks Shannon!
Karen
Hello Shannon!
Just a random comment for you here! I started 1/1/16 with this plan and am loving it!!! I have been trying to get a few friends in on this and really appreciate the suggestions/recommendations you supplied for 2nd week (4 sets, 1 lighter with 15 reps, and 3 harder with 10 reps). Look forward to completing the 6 weeks before I start Esthetician classes in February!
Would you recommend starting the 6 weeks over at the end and then doing higher weights or doing a different program to continue the momentum?
Heather! I love that you are getting your friends involved! Esthetician School that is awesome! If you can continue to workout during school I would do the 10 week program, it is awesome!
Shannon 🙂
Starting Monday!
Kate, thanks for sharing this. Can’t wait to start the 6 week program. Do you have a printable version of this? I’d love to make a binder/folder and take it with me to the gym.
I meant Shannon* sorry!
Would really like to do the 5 wk program but can’t follow it as it is blurry, and not explained. I was doing the 10!wk one but it was the same after wk 16 and couldn’t understand it , I was really enjoying it. Is there another site with better description or printout of the exercises?
Thanks
Jackie! HI, I am not sure why it is blurry for you. I just checked on my computer and had my husband look on his and it was clear. Try it again and if it still is not working please let me know. Sorry about the inconvenience.
Shannon 🙂
Shannon,
Hi! I came across your workouts a few days ago. I started the six week slim down. I enjoy the workout a great deal, challenging to say the least. I was curious how often you drink BCAA’s. Also I have an issue drinking a protein drink before doing cardio is it ok if I hold off until I’m finished the entire workout?
Thanks,
Theresa
Theresa!
Hi, and glad you are enjoying the workout. You can absolutely wait and drink your protein drink once you are all done. Do what works for you and what you are comfortable with!! I drink my BCAA’s every morning during my workout. Do you have to do that? NO, but try and get them in after you workout if possible to hydrate and help with recovery. Again, it’s what works for you and what you are comfortable with!!
Shannon 🙂
Hi Shannon
I was trying to get started on the 5 week fit challenge. Is it possible to get a copy by email. I have hard time finding it on this page. It crashes and I’m wasting lots time looking for it. I’m getting frustrated.
Thanks
Harj
Harj.. HI try this!! Sorry such a pain for you!!!
https://fitnessfooddiva.com/workouts/fitness-tips/5-weeks-to-get-fit-challenge-2/
Shannon 🙂
Hi Shannon! I am excited to start the 6 week summertime slim down! I have one question. Is there a difference in a recovery shake and a protein shake you eat as a snack? Also, everyday (breakfast or as a snack) I eat a rice cake with some peanut butter on it. That is considered a healthy snack, correct? I have a weakness for that and bananas 🙁 haha
Paige,
No, there is no difference in the protein shake I drink after I lift and as a snack. I drink a shake at night that has casein in it to help fuel my muscles and is a slower releasing protein while I sleep. Yes, you can have a rice cake and PB, just make sure it is all natural PB.
Shannon 🙂
Hi! I’m going to start your program, but I don’t have time to make 45 minutes of cardio, it’s okay lift weights in the morning and 45 cardio in the afternoon?
Ale Atala,
It sure is ok, do your weights in the morning and cardio in the afternoon!
Shannon 🙂
Wowza! Super excited to start this today, so it’s about an hour and a half?
Im a real beginner so ill be testing my body and going to try out weights as I go.
1 thing- how do you overcome the fear of people totally judging you while you’re a beginner so, not as good physically as you, so I look crap?! Terrified they’re going to laugh and stare.
Also, I’m loving spin classes and running gives me super shin splints (I’m working through it!), can these replace the cardio in any of the days?
Hannah,
DO NOT WORRY about what other people think!! If they are paying attention to you, then they are not paying attention to their own workout. Everyone has to start somewhere, and for the most part people understand that, but you do get those people from time to time that think they own the gym, so just ignore them. You go do your thing and and only worry about that. If someone comes up to you and tries to help with form, that is ok, but don’t let anyone intimidate you like you shouldn’t be there. Yes, you can do spin classes for you cardio, those are great.
Shannon 🙂
Super pumped to start this program today!! Got my cardio in this am, napped the baby and now headed back to hit the weights! Thank you for sharing this with us all!
Starting Back tomorrow_ yaaasssss!
This is just what um looking for to format a strength training routine. Can you tell me where can i get the complete 6 week plan