{"id":3988038,"date":"2020-06-08T13:18:50","date_gmt":"2020-06-08T17:18:50","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=wifey_trainers&#038;p=3988038"},"modified":"2020-06-08T13:18:50","modified_gmt":"2020-06-08T17:18:50","slug":"summer-sizzle-2-0-wifey-trainer","status":"publish","type":"wifey_trainers","link":"https:\/\/corygfitness.com\/wifey_trainers\/summer-sizzle-2-0-wifey-trainer\/","title":{"rendered":"Summer Sizzle 2.0 | WIFEY TRAINER"},"content":{"rendered":"","protected":false},"featured_media":3988041,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":3988041,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/06\/WifeyWorkout22Webstie.jpeg","sizes":{"thumbnail":{"file":"WifeyWorkout22Webstie-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-150x150.jpeg"},"medium":{"file":"WifeyWorkout22Webstie-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-300x200.jpeg"},"medium_large":{"file":"WifeyWorkout22Webstie-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-768x512.jpeg"},"small-thumb":{"file":"WifeyWorkout22Webstie-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-400x200.jpeg"},"medium-thumb":{"file":"WifeyWorkout22Webstie-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-600x300.jpeg"},"blog-large":{"file":"WifeyWorkout22Webstie-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-768x400.jpeg"},"woocommerce_thumbnail":{"file":"WifeyWorkout22Webstie-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-350x400.jpeg"},"woocommerce_single":{"file":"WifeyWorkout22Webstie-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"WifeyWorkout22Webstie-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-100x100.jpeg"},"shop_catalog":{"file":"WifeyWorkout22Webstie-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-350x400.jpeg"},"shop_single":{"file":"WifeyWorkout22Webstie-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-350x233.jpeg"},"shop_thumbnail":{"file":"WifeyWorkout22Webstie-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1574772615","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":3988038,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/06\/WifeyWorkout22Webstie.jpeg"},"acf":{"daily_workout":[{"day":["MONDAY"],"day_info":"<p>DAY 1<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbm9b6\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>4 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*25 Sumo Deadlifts w\/ Band<br \/>\n*25 Good Mornings w\/ Band<br \/>\n*25 Squat Jumps w\/ Band<br \/>\n*10 Ab Rollers<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<p style=\"text-align: center;\">*50 Outer Thigh w\/ Band (each leg)<br \/>\n*50 Inner thigh w\/ Band (each leg)<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*15 Upright Rows (w\/ band)<br \/>\n*15 Reverse Curls (w\/ band)<br \/>\n*15 Chest Press (w\/ band)<br \/>\n*15 Tricep Extensions (w\/ band)<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>*Lunge <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">.25miles<br \/>\nAdd uphill or 5 % treadmill incline if possible<\/p>\n<h4 style=\"text-align: center;\"><em><strong>*Run <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">.75 miles<\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY 2<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbm9l9\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*Double Unders<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 minutes<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*3 Handstand w\/ Kickdown<\/p>\n<p style=\"text-align: center;\">I placed a bench close to catch myself on in case I went down too far. Start with small kick outs w\/ the goal being to get leg to 90degrees (I\u2019m a ways from this!!) OR do 30sec handstand hold if you need to modify.<\/p>\n<p style=\"text-align: center;\">*1min Elbow\/Knee Jacks<br \/>\n*15 Alternating Plank w\/ Knee to elbow (15 each side)<br \/>\n*1 min Banded Jumping Jacks<br \/>\n*30 Weighted Crunches w\/ feet up<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>Sprints<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 minutes<br \/>\n10 sec on \/ 10 sec off&#8230;or suicides if outside<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 Rounds:<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*15 Balancing Leg Kicks (Front and Back is 1 rep&#8230; each leg)<br \/>\n*15 Deep Squats (use something to touch, pause, then go back up. A basketball worked great)<br \/>\n*1 min Sumo Squat Pulses (3\/4 rep)<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>DAY 3<\/p>\n","exercise_info":"<h4 style=\"text-align: center;\"><em><strong>Run\/Walk <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">3 miles<\/p>\n<p style=\"text-align: center;\"><strong>Goal is to run all three but walk some if you need to!<\/strong><\/p>\n<p style=\"text-align: center;\">*Run 1 mile<br \/>\n*Run 1 mile &#8211; Push it to make this one your fastest!<br \/>\n*Run 1 mile \ud83d\ude42<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>DAY 4<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbm9ph\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*Run <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">1 mile.<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>4 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*25 Banded (or weighted) Hip Thrusters<br \/>\n*25 Push-ups<br \/>\n*25 Squat Lunges (left\/right is 1 rep)<br \/>\n*25 Bicycle Pass Throughs<br \/>\n*Run .25 miles<\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>DAY 5<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbm9u1\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*Warm up Jog<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 minutes<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<p style=\"text-align: center;\">Escalating reps up to 5.\u00a0 So, first round is 1 rep, 2nd round is 2 reps each, 3rd round is 3 reps &#8230;.etc&#8230;:.so you\u2019ll do 1 killer leg combo, 1 manmaker, 1 skater ab roll out then Round 2 will be 2 killer leg combos, 2 manmakers, 2 roll outs&#8230;then third round&#8230; up until <strong>5 rounds. <\/strong><\/p>\n<p style=\"text-align: center;\">*Killer Leg Combo: 1 rep= 2 deadlifts, overhead hold into back lunge (left\/right), 2 squats.\u00a0 2nd round you\u2019ll do 2 reps of the combo and so on up until your at the 5th Round;).<\/p>\n<p style=\"text-align: center;\">*Man Makers<\/p>\n<p style=\"text-align: center;\">*Skater Ab Roll Outs down and hold 10 sec then back up. (Use an ab wheel or wax paper under your hands if you don\u2019t have a band and skateboard)<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>*Sprints <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 minutes<br \/>\n10 sec on \/ 10 sec off.<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*Pyramid Curls up to 5.\u00a0 Hammer curl\/reg curl is 1 rep.\u00a0 So 1 hammer 1 reg, then 2 hammer 2 regular, then 3 hammer 3 reg&#8230;etc.<\/p>\n<p style=\"text-align: center;\">*25 Dips<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>DAY 6... OFF<\/p>\n","exercise_info":""},{"day":["SUNDAY"],"day_info":"<p>DAY 7<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbma2p\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*Lunge <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">.25 miles uphill (if on treadmill put at 7% incline:\/)<\/p>\n<h4 style=\"text-align: center;\"><em><strong>*Alternate for 10 min<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*Stair Runs<br \/>\n*Skip Step Runs<br \/>\n*Single Stair Jumps<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>4 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*10 Slider Jacks low \/ 10 High (use wax paper or washcloths)<br \/>\n*10 Handstand Kick Ups<br \/>\n*10 Wipers (10 narrow \/ 10 wide)<\/p>\n"},{"day":["MONDAY"],"day_info":"<p>DAY 8<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbma61\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>Run<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">1 mile<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>4 Rounds<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*3 Handstand Kickdowns<br \/>\n*5 Pull Ups (modify if necessary..I get little push off a bench or chair under) OR sub 12 Banded Pull Downs<br \/>\n*12 Arnold Press<br \/>\n*12 Alt Rows (each arm)<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>Sprints<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 minutes<br \/>\n10 sec on \/ 10 sec off<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<p style=\"text-align: center;\">100 Skydivers<br \/>\n100 Skateboard Rollouts (50 Reg\/50 Reverse)<br \/>\n100 Sumo Squats (heavier weight)<br \/>\n100 Vacuums (lying down, suck belly button towards spine then breathe air out and flex abs down)<\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY 9<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbmaak\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*RUN<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">10min<br \/>\n10% incline, alternate run (6mph) \/ walk (3.5mph)<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>4 Rounds, 1 min each:<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*Downward Thigh Openers w\/ Band &#8211; 30 sec each leg<br \/>\n*Donkey Kicks w\/ Band- 30 sec each leg<br \/>\n*Inner Thigh Ball Squeezes (use basketball or do a wall sit with 5lb weight between your legs if no exercise ball)<br \/>\n*Toes Up Deadlift<br \/>\n*Calf Raises<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>*Incline Walk <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">10 min at 10% Incline<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>DAY 10<\/p>\n","exercise_info":"<h4 style=\"text-align: center;\"><em><strong>*Run<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Goal is to run all three&#8230;but do a run\/walk combo if you need to! Make it all three miles:)<\/p>\n<p style=\"text-align: center;\">*Run 1 mile<br \/>\n*Run fastest 1 mile<br \/>\n*Run 1 mile<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>DAY 11<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbmaff\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>Warm-up<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 min Jump Rope<\/p>\n<p style=\"text-align: center;\"><strong><em>THEN:<\/em><\/strong><\/p>\n<h4 style=\"text-align: center;\"><strong><em>AMRAP 15 min:<\/em><\/strong><\/h4>\n<p style=\"text-align: center;\">*10 Goblet Squats<br \/>\n*10 Sumo Deadlift (weighted)<br \/>\n*20 Banded Sumo Deadlifts (use enough resistance that you have to push through at the top, I wrapped the band around my foot to increase) resistance<br \/>\n*10 Front Squats<br \/>\n*10 Back Squats<br \/>\n*20 Banded Back Squats<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>AMRAP 5 min<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*10 Curls<br \/>\n*10 Reverse Curls<br \/>\n*10 KickBacks<br \/>\n*10 Overhead Tricep Extensions<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<p style=\"text-align: center;\">*100 Weighted Crunches<\/p>\n<p style=\"text-align: center;\">*5 min Run<\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>DAY 12<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbmajr\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*Run <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">.5 miles<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>AMRAP in 15 min:<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*15 Box Jumps<br \/>\n*10 Plank Kick Throughs<br \/>\n*15 Burpees<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<p style=\"text-align: center;\">*Run .5miles<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>AMRAP in 10 min:<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*10 Weighted Box Jumps &#8211; BE CAREFUL!<br \/>\n*10 Banded Mountain Climbers &#8211; left\/right is one rep<br \/>\n*10 Weighted Burpees (15lb dumbbells)<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>DAY 13... OFF<\/p>\n","exercise_info":""},{"day":["SUNDAY"],"day_info":"<p>DAY 14<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qbmaoe\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>*Run <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">1 mile<\/p>\n<p style=\"text-align: center;\"><strong>THEN:<\/strong><\/p>\n<h4 style=\"text-align: center;\"><em><strong>4 Rounds:<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">*50 Double Unders<br \/>\n*40 Crab Walks &#8211; Banded (40 each way)<br \/>\n*30 High Knees &#8211; Banded (left right is 1 rep)<br \/>\n*20 Wall Balls<br \/>\n*10 Rainbows (up and over the ball, left\/right is 1 rep)<\/p>\n"}],"tab":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Summer Sizzle 2.0 | WIFEY TRAINER - 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