{"id":44604,"date":"2017-07-01T14:14:21","date_gmt":"2017-07-01T19:14:21","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=wifey_trainers&#038;p=44604"},"modified":"2017-07-01T14:14:21","modified_gmt":"2017-07-01T19:14:21","slug":"summer-sizzle-trainer","status":"publish","type":"wifey_trainers","link":"https:\/\/corygfitness.com\/wifey_trainers\/summer-sizzle-trainer\/","title":{"rendered":"Summer SIZZLE Trainer"},"content":{"rendered":"<p><strong>It&#8217;s the &#8216;Summer Sizzle&#8217;\u00a0Wifey 4Week Trainer for July!!\u00a0This trainer will make you sweat and get you ready for that swimsuit:) \u00a0These two weeks of workouts is meant to be doubled to complete 1 month. \u00a0Just\u00a0complete the two weeks, then start back at the beginning! \u00a0If you are looking to see results even quicker, check out my diet\u00a0guidelines listed below!<\/strong><\/p>\n<p>******One workout uses a\u00a0band and a Sling Shot band (a thicker band that can go around your legs)&#8230; you may want to purchase these items ahead of time. \u00a0I also provide alternate exercises if you don&#8217;t want to purchase them.******<\/p>\n<p><strong>ALSO.. BE SURE AND CHECK OUT THE ADD ONS IN THE WIFEY TRAINERS SECTION UNDER THE 4 WEEK TRAINER TAB. \u00a0I CREATED THESE BECAUSE WE ARE ALL DIFFERENT WITH DIFFERENT BODY SHAPES AND GOALS. \u00a0THESE ARE SHORT 10 MIN TARGETED WORKOUTS YOU CAN DO 5-7 NIGHTS A WEEK <em>IN ADDITION<\/em> TO YOUR REGULAR WORKOUT FOR THAT DAY. \u00a0I USUALLY DO THEM AT NIGHT WHILE I&#8217;M WATCHING T.V.! \u00a0I INCLUDED ABS, UPPER BODY, LEGS, BOOTY, AND WEIGHT LOSS. \u00a0SO CHOOSE ONE TO DO FOR THE MONTH, 5-7 NIGHTS A WEEK, DEPENDING ON WHICH AREA YOU&#8217;D LIKE TO DEVELOP MORE. \u00a0FOR EXAMPLE, RIGHT NOW I&#8217;M WANTING SOME EXTRA DEFINITION IN MY ABS SO THAT&#8217;S WHICH ONE I CHOSE TO DO ALL MONTH. \u00a0GET IT WIFEYS!!<\/strong><\/p>\n<p>If you are also looking to tighten up your diet, below are some Diet Guidelines that I follow:<\/p>\n<ul>\n<li><strong>GUIDLINES:<\/strong><\/li>\n<li>I follow Cory\u2019s Anabolic Fasting Diet with a couple things added\u2026 like the KIND Bar and no sugar popsicles.<\/li>\n<\/ul>\n<ul>\n<li>You can find informational videos on the Anabolic Fasting diet under the Diet Plans Tab or Videos Tab, click on Anabolic Fasting<\/li>\n<li>This is a fasting diet\u2026 NO eating before lunch (sometime between 11;30-1)<\/li>\n<li>Meals consist of a protein, vegetables, and a fat. \u00a0<strong>I included what I eat on a daily basis, but you can make your own substitutions!<\/strong><\/li>\n<li>Portion size for meat is around 6-8 oz<\/li>\n<li>You can eat as many veggies as you\u2019d like with your meals<\/li>\n<li>Fat choice for meals is: 1-2 handfuls of unsalted almonds or 1\/2 Avocado<\/li>\n<li>You may have, if YOU CHOOSE, 2 cups of PLAIN coffee\/tea per day<\/li>\n<li>You may also have, if YOU CHOOSE, 1 NO SUGAR popsicle<\/li>\n<li>For your afternoon snack YOU CAN CHOOSE one of the following: \u00a0KIND bar (I eat the Dark Chocolate Nuts and Sea Salt) or a Protein Shake\/Bar (WATCH THE SUGAR CONTENT!! \u00a0Should be under 200 calories and 5 grams of sugar\u2026 protein bars can be VERY sneaky!)<\/li>\n<li><strong>I would recommend<\/strong> at least using Max Effort Muscle\u2019s PreWorkout about 15 min before your workout. \u00a0Start with 1\/2 scoop and move up from there. \u00a0I use 3\/4 scoop. \u00a0Max Effort also has a fat burner and post workout that work well. \u00a0I am very sensitive to products and I have taken all these supplements and have felt great on them.<\/li>\n<li><strong>I would\u00a0recommend\u00a0completing workouts during your fasting time frame<\/strong> (before your lunch) if possible. \u00a0The workouts are all under 1 hour, with most being about 45 min.<\/li>\n<li><strong>Get in \u00be-1 gallon of water EVERY DAY<\/strong>! I fill a jug every morning and that way I can make sure I get my water in.<\/li>\n<li><strong>I would reccommend<\/strong> taking a multi vitamin at lunch and fish\/krill oil supplement with lunch and dinner. \u00a0I would also recommend a tablespoon of Coconut Oil with lunch and dinner.<\/li>\n<\/ul>\n<ul>\n<li><strong>Here is a sample of my daily schedule, you can adjust it to fit your schedule:<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Upon Waking: 7a.m.<\/strong><\/li>\n<li><strong>*start drinking water!!<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Mid Morning: 8:30a.m<\/strong><\/li>\n<li><strong>*1 Cup of Coffee\/Tea (Plain\u2026. Don\u2019t add anything)<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Anytime before my first meal:<\/strong><\/li>\n<li><strong>*Workout:<\/strong><\/li>\n<li><strong>15min Prior to workout: Mix Pre workout: 3\/4<sup>th<\/sup> scoop of Max Effort PreWorkout with a glass of water<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>*LUNCH: 12P.m.<\/strong><\/li>\n<li><strong>multi vitamin, fish oil, and one tablespoon of coconut oil<\/strong><\/li>\n<li><strong>Pork Sirloin, \u00bc -1\/2 bag of mixed veggies, \u00bd Avocado<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>*SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>*DINNER: 6 p.m.<\/strong><\/li>\n<li><strong>Chili, \u00bc-1\/2 bag of mixed veggies, \u00bd avocado, 1 tblsp coconut oil<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>*SNACK before bed: 9pm<\/strong><\/li>\n<li><strong>Banana w\/ 1 tbls peanut butter<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Some thoughts\u2026 because I like to ramble:) \u00a0<\/strong>I know you hear the word FASTING and You probably think you\u2019re starving yourself! But I don\u2019t believe that is the case!! If you follow me at all, you know I\u2019m one of my husbands biggest skeptics but I have been doing this diet for 8\u00a0months now and I LOVE it!!! I consider this more of a lifestyle diet. This is the diet I eat <strong>EVERY DAY.<\/strong>\u00a0\u00a0 It has allowed me to maintain the look I want and be sane while doing it! As a mom, I do not want to be moody from \u201cdieting\u201d or feel run down. For me it\u2019s just not worth it. I want to eat good, healthy food, feel good about myself, wear a bikini at the beach, and NOT be snapping my kids heads off!! For me it\u2019s how I found a<strong> balance<\/strong> between looking \u201cfit\u201d but not suffering to do it! SOUNDS GREAT\u2026 Right??? HOWEVER, You have to be CONSISTENT!! If you are getting ready for vacation or some event you want to look great for, you have to stick to the diet <strong>exactly<\/strong>! This can be hard sometimes\u2026 especially with so many temptations. <strong>STAY FOCUSED<\/strong> on the end goal!! OR stay focused on the <strong>CHEAT MEAL<\/strong> you get to eat on <strong>SATURDAYS<\/strong>!!<\/li>\n<\/ul>\n<ul>\n<li>I also <strong>DO NOT WEIGH MYSELF<\/strong>! I quit doing that a while ago because I would get so caught up on the number on the scale. I was feeling great, looking tone, looking good in my clothes but then I\u2019d step on the scale and I would have not lost any weight! Then I would be discouraged!! I was having the RESULTS I WANTED but I would forget them all because my weight was not dropping. And isn\u2019t the whole point of eating a healthy diet to look and feel good?! Why do we focus so much on the number on the scale?? I actually have actually GAINED weight over the years but I feel the most fit I ever have! <strong>The NUMBER on the scale is just a NUMBER! HOW YOU FEEL AND LOOK IS WHAT MATTERS!! AND MUSCLE WEIGHS more than FAT!! If you want to look tone, then you have to gain some muscle!!<\/strong><\/li>\n<li>Lastly, THESE WORKOUTS ARE <strong>CHALLENGING<\/strong>! \u00a0Any workout you do should challenge you or else you won\u2019t change!!<\/li>\n<\/ul>\n<p>So <strong>PUSH<\/strong> <strong>YOURSELF!<\/strong>! \u00a0I don\u2019t want to spend a bunch of my time working out so I pack as much as I can into a 30-60 min time period. \u00a0Do your best to <strong>FINISH<\/strong> each workout. \u00a0<strong>YOU ARE CAPABLE OF MORE THAN YOU THINK!!<\/strong><\/p>\n","protected":false},"featured_media":46793,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":46793,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":1238,"height":1239,"file":"2017\/07\/IMG_6803.jpg","sizes":{"thumbnail":{"file":"IMG_6803-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-150x150.jpg"},"medium":{"file":"IMG_6803-300x300.jpg","width":300,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-300x300.jpg"},"medium_large":{"file":"IMG_6803-768x769.jpg","width":768,"height":769,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-768x769.jpg"},"large":{"file":"IMG_6803-1024x1024.jpg","width":1024,"height":1024,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-1024x1024.jpg"},"shop_thumbnail":{"file":"IMG_6803-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-150x150.jpg"},"shop_catalog":{"file":"IMG_6803-350x400.jpg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-350x400.jpg"},"shop_single":{"file":"IMG_6803-350x400.jpg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-350x400.jpg"},"small-thumb":{"file":"IMG_6803-400x200.jpg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-400x200.jpg"},"medium-thumb":{"file":"IMG_6803-600x300.jpg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-600x300.jpg"},"blog-large":{"file":"IMG_6803-800x400.jpg","width":800,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-800x400.jpg"},"owl_widget":{"file":"IMG_6803-180x100.jpg","width":180,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-180x100.jpg"},"owl_function":{"file":"IMG_6803-600x280.jpg","width":600,"height":280,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803-600x280.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1498921903","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":44604,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2017\/07\/IMG_6803.jpg"},"acf":{"daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"<p><em><strong>AMRAP- As Many Rounds As Possible:)<\/strong><\/em><\/p>\n<p><strong>Complete AMRAP in 20 Minutes:<\/strong><\/p>\n<p><strong>10 Jump Rope<\/strong><\/p>\n<p><strong>3 Pull Ups- <em>you can modify by standing on a chair and giving yourself a little jump, try to use as much of your arms as possible! \u00a0You can also substitute bent over rows if you don&#8217;t have a pull up bar.<\/em><\/strong><\/p>\n<p><strong>20 Box Jumps<\/strong><\/p>\n<p><strong>6 Front Squats<\/strong><\/p>\n<p><strong>30 Jumping Skater Lunges<\/strong><\/p>\n<p><strong>9 Deadlifts<\/strong><\/p>\n<p><em><strong>THEN:<\/strong><\/em><\/p>\n<p><strong>4 Rounds:<\/strong><\/p>\n<p><strong>30 Sec. Elevated Plank w\/ Alternating Leg Drop<\/strong><\/p>\n<p><strong>30 Sec. Seated Reverse Crunch<\/strong><\/p>\n<p><strong>30 Sec. REST \ud83d\ude42<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"CwOH40235\"  \/]<\/code><\/pre>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"<p><strong>2 Rounds, 30 Sec. each:<\/strong><\/p>\n<p><strong>30sec. Sprint, 30 Sec\u00a0High Knees<\/strong><\/p>\n<p><strong>30sec. Sprint, 30sec.\u00a0Wall Walks<\/strong><\/p>\n<p><strong>Sprint,\u00a0Burpees<\/strong><\/p>\n<p><strong>Sprint, Squat Lunges<\/strong><\/p>\n<p><strong>Sprint,\u00a0Superman Twist<\/strong><\/p>\n<p><strong>Sprint, Box Jumps<\/strong><\/p>\n<p><strong>Sprint,\u00a0Jumping Lunges<\/strong><\/p>\n<p><strong>Sprint, Crunch Variation- Hips Elevated<\/strong><\/p>\n<p><strong>Sprint,\u00a0Clean and Press<\/strong><\/p>\n<p><strong>Sprint, Scissors<\/strong><\/p>\n<p><strong>THEN:<\/strong><\/p>\n<p><strong>3 Rounds:<\/strong><\/p>\n<p><strong>1min Run<\/strong><\/p>\n<p><strong>1min Plank<\/strong><\/p>\n<p><strong>CHALLENGE:<\/strong><\/p>\n<p><strong>Hold Your Longest Plank!!<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"FyHT41406\"  \/]<\/code><\/pre>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"<p><em><strong>12&#8217;s<\/strong><\/em><\/p>\n<p><strong>12 Min Incline Walk (treadmill all the way Up!)<\/strong><\/p>\n<p><strong>12 Min Run<\/strong><\/p>\n<p><strong>12 Min Sprints (10 sec on\/10sec off)<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"<p><strong>RUN .25 miles as FAST as possible<\/strong><\/p>\n<p><strong>3 Rounds- 1st round-20reps, 2nd round- 15reps, 3rd round-10reps<\/strong><\/p>\n<p><strong>*Handstands- attempts count! (perform up against a wall if you need to)<\/strong><\/p>\n<p><strong>*Skater Lunges (back and forth is 1)<\/strong><\/p>\n<p><strong>*Vacuums- suck belly in, then release<\/strong><\/p>\n<p><strong>*In\/Out Sliding Jump Squats (in\/out is 1)<\/strong><\/p>\n<p><em><strong>THEN:<\/strong><\/em><\/p>\n<p><strong>RUN .25 miles FAST<\/strong><\/p>\n<p><strong>3Rounds: 20, 15, 10<\/strong><\/p>\n<p><strong>*Push Ups<\/strong><\/p>\n<p><strong>*Scapular Squeeze- squeeze shoulder blades together<\/strong><\/p>\n<p><strong>*Tuck Jump Burpees<\/strong><\/p>\n<p><em><strong>THEN:<\/strong><\/em><\/p>\n<p><strong>RUN .25 miles FAST<\/strong><\/p>\n<p><strong>3Rounds- 20, 15, 10<\/strong><\/p>\n<p><strong>*Deadlift<\/strong><\/p>\n<p><strong>*Low Ab Slide Ins<\/strong><\/p>\n<p><strong>*Double Unders<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"wWnN41096\"  \/]<\/code><\/pre>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"<p><strong>3 Rounds:<\/strong><\/p>\n<p><strong>20 Jumping Stars<\/strong><\/p>\n<p><strong>25 Walking Lunges (right leg, left leg is 1)<\/strong><\/p>\n<p><strong>10 Burpees<\/strong><\/p>\n<p><strong>25 Walking Lunges (YES, again!!)<\/strong><\/p>\n<p><strong>5 Rounds: Need a band for these&#8230; I use the &#8216;Sling Shot&#8217; for the Crab Walks. \u00a0IF YOU DON&#8217;T HAVE A BAND, then double the reps and do without OR sub 20 wide stance\u00a0Pulse Squats and 20 Curtsy Lunges (each leg)<\/strong><\/p>\n<p><strong>20 Inner Thigh Pulses (each leg)<\/strong><\/p>\n<p><strong>40 Banded Crab Walks (20 one way, 20 back the other way)<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"qTeq41270\"  \/]<\/code><\/pre>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"<p><strong>OFF!!<\/strong><\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"<p><strong><em>Stair Workout!<\/em><\/strong><\/p>\n<p><strong>1 Escalating Stair Jumps (one time up)<\/strong><\/p>\n<p><strong>2 Deep Stair Squats<\/strong><\/p>\n<p><strong>3 Leg Up\u00a0Lunges (each leg)<\/strong><\/p>\n<p><strong>4 Push-Ups&#8211;FEET UP<\/strong><\/p>\n<p><strong>5 Quick Stair Jumps<\/strong><\/p>\n<p><strong>6 Single Step Stair Runs<\/strong><\/p>\n<p><strong>7 Side Lunge Push Offs<\/strong><\/p>\n<p><strong>8 Single Leg Dead Lifts<\/strong><\/p>\n<p><strong>9 Dips<\/strong><\/p>\n<p><strong>10 Skip Step Stair Runs<\/strong><\/p>\n<p><strong>11 Switch Foot (back and forth is 1)<\/strong><\/p>\n<p><strong>12 Calf Raises- all the way up the steps, every other step. \u00a0So 12 on the first step, skip a step.. 12 on the third step, ect&#8230;. all the way up<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"NEXO40970\"  \/]<\/code><\/pre>\n"},{"day":["MONDAY"],"day_info":"","exercise_info":"<p><strong>Run .5 Mile<\/strong><\/p>\n<p><em><strong>AMRAP in 15 Min:<\/strong><\/em><\/p>\n<p><strong>5 ManMakers<\/strong><\/p>\n<p><strong>10 Sit Throughs<\/strong><\/p>\n<p><strong>15 Hip Thrusters<\/strong><\/p>\n<p><strong>20 Pass Throughs<\/strong><\/p>\n<p><em><strong>THEN:<\/strong><\/em><\/p>\n<p><strong>**RUN .5 Miles<\/strong><\/p>\n<p><em><strong>AMRAP in 15 min:<\/strong><\/em><\/p>\n<p><strong>5 Back Squats<\/strong><\/p>\n<p><strong>10 Push Ups<\/strong><\/p>\n<p><strong>15 Jumping Plies<\/strong><\/p>\n<p><strong>20 Vacuums<\/strong><\/p>\n<p><strong><em>THEN:<\/em><\/strong><\/p>\n<p><strong>**RUN .5miles<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"msxt41023\"  \/]<\/code><\/pre>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"<p><strong>Warm Up: Run 1 mile<\/strong><\/p>\n<p><strong>5 Rounds, 1min each:<\/strong><\/p>\n<p><strong>*Handstands (perform up against a wall if you need to)<\/strong><\/p>\n<p><strong>*Stair Jumps<\/strong><\/p>\n<p><strong>*Up-Outs w\/Basketball<\/strong><\/p>\n<p><strong>*Burpees Over Bar<\/strong><\/p>\n<p><strong>*One Legged Dead Lift (30sec each leg)<\/strong><\/p>\n<p><strong>*High Knees<\/strong><\/p>\n<p><strong>*Plank Kick Throughs<\/strong><\/p>\n<p><strong>*Squat Jacks<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"ZCRG41407\"  \/]<\/code><\/pre>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"<p><strong>Treadmill- Repeat for 3 Miles!!:<\/strong><\/p>\n<p><strong>5 Min Run<\/strong><\/p>\n<p><strong>5 Min Sprints (10sec on\/10sec off)<\/strong><\/p>\n<p><strong>5 Min Inline walk<\/strong><\/p>\n<p><em><strong>THEN:<\/strong><\/em><\/p>\n<p><strong>100 Full Sit Ups<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"<p><em><strong>This workout builds on itself. \u00a0It goes up in 1min increments and increases each round with a new exercise:<\/strong><\/em><\/p>\n<p><strong>1 min Bike OR Run- FAST<\/strong><\/p>\n<p><strong>1 min Jumping Front Kicks (30 sec each leg)<\/strong><\/p>\n<p><strong>2 Min Bike OR Run-FAST<\/strong><\/p>\n<p><strong>1 min Jumping Front Kicks<\/strong><\/p>\n<p><strong>1 min Weighted Flurry Punch<\/strong><\/p>\n<p><strong>3 Min Bike OR Run<\/strong><\/p>\n<p><strong>1 min Jumping Front Kicks, 1 min Weighted Flurry Punch, ADD<\/strong><\/p>\n<p><strong>1 min Squat w\/ Lateral Kick (30 sec each leg)<\/strong><\/p>\n<p><strong>4 Min Bike OR Run<\/strong><\/p>\n<p><strong>1 min Jumping Front Kicks, 1min Weighted Flurry Punch, 1 min Squat w\/Lateral Kick, ADD<\/strong><\/p>\n<p><strong>1 min Single Arm Dumbbell Punches<\/strong><\/p>\n<p><strong>5 Min Bike OR Run<\/strong><\/p>\n<p><strong>1min Jumping Front Kicks, 1 min Weighted Flurry Punch, 1 min Squat w\/Lateral Kick, 1 min Single Arm Dumbbell Punches ADD<\/strong><\/p>\n<p><strong>1 min Jump Rope<\/strong><\/p>\n<p><em><strong>THEN:<\/strong><\/em><\/p>\n<p><strong>100 Stick Twists<\/strong><\/p>\n<p><strong>100 Weighted Crunches<\/strong><\/p>\n<p><strong>100 Legs Up Reverse Crunches<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"ZpcY41176\"  \/]<\/code><\/pre>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"<p><strong><em>This workout is meant to be completed with light weight and quick reps. \u00a0Quick, but not sloppy! \ud83d\ude42<\/em><\/strong><\/p>\n<p><strong>30 Min Cardio Choice<\/strong>:<strong><em> Pick One OR a combination (EX: 15min run, 15min bike) of them that add up to 30 minutes.<\/em><\/strong><\/p>\n<p><strong>&#8211; Run, Stair Runs, High Knees, Bike, Sprints (10sec on\/10sec off), Jump Rope<\/strong><\/p>\n<p><strong>5 Rounds, 10 Reps FAST!:<\/strong><\/p>\n<p><strong>*Curls<\/strong><\/p>\n<p><strong>*Frontals<\/strong><\/p>\n<p><strong>*Military Press<\/strong><\/p>\n<p><strong>*Bent Over Row<\/strong><\/p>\n<p><strong>*Skull Crushers<\/strong><\/p>\n<p><strong>5 Rounds, 10Reps FAST:<\/strong><\/p>\n<p><strong>*Deadlift<\/strong><\/p>\n<p><strong>*Jumping Lunges- add weight for a challenge if\u00a0you&#8217;d like:)<\/strong><\/p>\n<p><strong>*Squats<\/strong><\/p>\n<p><strong>5 Rounds, 10 Reps FAST:<\/strong><\/p>\n<p><strong>*Bicycles<\/strong><\/p>\n<p><strong>*Superman<\/strong><\/p>\n<p><strong>*Crunches<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"MpCr41341\"  \/]<\/code><\/pre>\n"},{"day":["SATURDAY"],"day_info":"","exercise_info":"<p><strong>OFF!<\/strong><\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"<p><em>Start with the first exercise, then go back and do the first exercise and add the second exercise, then back to the beginning and do first exercise, second exercise then add the third! \u00a0Repeat this all the way until you have added all 10 exercises. \u00a0For example: first round:1 deadlift; 2nd round: 1 deadlift, 2 tuck jump burpees; 3rd round: 1 deadlift, 2 tuck jumps burpees, 3 jumping lunges; etc etc&#8230;.<\/em><\/p>\n<p><strong>Warm Up: Run 1 mile<\/strong><\/p>\n<p><strong>1 Deadlift<\/strong><\/p>\n<p><strong>2 Tuck Jump Burpees<\/strong><\/p>\n<p><strong>3 Jumping Lunges<\/strong><\/p>\n<p><strong>4 V-Ups<\/strong><\/p>\n<p><strong>5 Curl Presses<\/strong><\/p>\n<p><strong>6 Back Squats<\/strong><\/p>\n<p><strong>7 Football Drops<\/strong><\/p>\n<p><strong>8 Wall Hip Raises<\/strong><\/p>\n<p><strong>9 Pulse Squats&#8230; Up on toes!<\/strong><\/p>\n<p><strong>10 Wall Walks<\/strong><\/p>\n<p><strong>Cool Down: Run 1 Mile<\/strong><\/p>\n<pre class=\"s3bubble-code-formatter\"><code class=\"html ng-binding\">[s3bubble codes=\"KFQm41318\"  \/]<\/code><\/pre>\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 Trainer - CoryG Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/corygfitness.com\/wifey_trainers\/summer-sizzle-trainer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer SIZZLE Trainer - CoryG Fitness\" \/>\n<meta property=\"og:description\" content=\"It&#8217;s the &#8216;Summer Sizzle&#8217;\u00a0Wifey 4Week Trainer for July!!\u00a0This trainer will make you sweat and get you ready for that swimsuit:)\u2026\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/wifey_trainers\/summer-sizzle-trainer\/\" 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