Inspired News
We want to help students learn and use the study skills and strategies that get most out of their education. Whether you’re studying in a traditional or online program, you’ll find valuable insider tips from experienced educators.
Sunday, August 6, 2023
Monday, July 17, 2023
Wednesday, June 21, 2023
Sunday, May 28, 2023
Tuesday, May 23, 2023
Strength Training for Women: The Best Full-Body Summer Workout Plan
There are many full-body summer workout plans that you can find online, but here are some general tips and examples based on the search results:
- Aim for a combination of **high-intensity resistance training and cardio** to burn excess fat and calories, build muscle mass, and elevate your metabolic rate¹².
- Focus on **compound exercises** that activate more than one muscle group, such as squats, deadlifts, bench press, rows, etc. These exercises increase calorie burn, release growth hormone and testosterone, and improve strength².
- Lift **heavy weights** for the given rep range. Studies show that lifting at 80% of your one-rep max (1RM) leads to higher levels of anabolic hormones than lifting at 60%².
- Use **HIIT 100s** for some exercises. This is a method where you do 10 sets of 10 reps with only 10 seconds rest between sets. This creates a huge oxygen deficit and boosts fat loss³.
- Incorporate some **full-body exercises** such as barbell or dumbbell cleans, kettlebell swings, or snatches. These exercises work multiple muscles and joints, and increase your power and explosiveness³.
- Get at least **10,000 steps per day** and do some low-moderate intensity cardio like biking or incline walking 2-3 times per week. This helps you burn more calories and improve your cardiovascular health⁴.
Here are some sample workouts based on the search results:
**Upper body strength 1**¹
- A1. Barbell overhead press – 8-15 reps
- A2. Jump rope – 30 seconds
- B1. Dumbbell shoulder press – 10 reps
- B2. Jump rope – 30 seconds
- C1. Dumbbell sumo squat – 8 reps
- C2. Jump rope – 30 seconds
- D1. Dumbbell lateral raise – 10 reps
- D2. Jump rope – 30 seconds
- E1. Dumbbell front raise – 15 reps
- E2. Jump rope – 30 seconds
- F1. Dumbbell upright row – 10 reps
- F2. Jump rope – 30 seconds
**Lower body strength 1**¹
- A1. Leg press – 15 reps
- A2. Jump rope – 30 seconds
- B1. Machine leg curl – 12 reps
- B2. Jump rope – 30 seconds
- C1. Dumbbell step-up – 6 reps each leg
- C2. Jump rope – 30 seconds
- D1. Stability ball crunch – 25 reps
- D2. Jump rope – 30 seconds
- E1. General plank – 20-30 seconds
- E2. Jump rope – 30 seconds
- F1. Crunch – 20 reps
- F2. Jump rope – 30 seconds
**Upper body strength 2**²
- A1. Barbell bench press – 8 reps
- A2. Stationary bike – 30 seconds
- B1. Barbell bent-over row – 10 reps
- B2. Stationary bike – 30 seconds
- C1. Alternating incline dumbbell bench press – 8 reps each arm
- C2. Stationary bike – 30 seconds
- D1. Lat pulldown – 10 reps
- D2. Stationary bike – 30 seconds
**Lower body strength 2**²
- A1. Barbell back squat – HIIT 100s (10 sets of 10 reps with only 10 seconds rest)
- A2. Stationary bike – HIIT (20 seconds sprint, 40 seconds rest)
- B1. Romanian deadlift – HIIT 100s (10 sets of 10 reps with only 10 seconds rest)
- B2. Stationary bike – HIIT (20 seconds sprint, 40 seconds rest)
Source: Conversation with Bing, 5/23/2023
(1) The Best Full-Body Summer Workout Plan | Muscle & Fitness. https://www.muscleandfitness.com/routine/workouts/workout-routines/summer-full-body-workout-routines/.
(2) The 8-Week Workout Program to Get Absolutely Ripped. https://www.greatestphysiques.com/workouts/8-week-workout-program-get-ripped/.
(3) The Ultimate 6-Week HIIT Workout Plan | Muscle & Fitness. https://www.muscleandfitness.com/workouts/workout-routines/hiit-6-week-full-body-workout/.
(4) Shredded by Summer: 8 Weeks to Your Best Body Ever - Muscle & Strength. https://www.muscleandstrength.com/workouts/8-week-summer-shred.
Friday, May 19, 2023
Saturday, May 13, 2023
-
Anti-inflammatory Herbal Tea Inflammation continues to be a hot topic in the health and wellness space, and for good reason. Whi...
-
Keto: What You Need To Know A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of pr...