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The "Summer Ready" HIIT Workout and Meal Guide



The "Summer Ready" HIIT Workout and Meal Guide



Hello, Runners United Followers!



I know this is a sports performance blog for Runners, but summer is right around the corner and one of the perks of being an athlete is looking good.



If you strive to get a better body this workout is for you. Also, I am going to write a one week "Summer Ready" Meal Guide.



I use to be Certified in Sports Nutrition so let's use performance knowledge to get ripped!



Also, you can follow the 12-week Sports Nutrition Manual Meal Guide too and use this when you're a week out from cutting or going to the beach or whatever follow the summer ready meal guide to get cut up! lol



Warm-Up 4 Total sets



Jumping Jack's 25 reps


Squats 10 reps


Imagery jump rope 20 reps


Arm Circles 10 reps each side


Leg kicks 10 each side




Workout


Squat Jump 10 reps


Running in Place 30 seconds


Twisites




Lunges in all plains


Burpees 10 reps


Toe Raisers 30 reps



Stretch



Meal Guide 1 Week "Summer Ready" Meal Guide.



Day One


Breakfast: 2 Hard Boild eggs with 2 Bananas



Snack: Apple with almond butter



Lunch: Chicken Salad sandwich w/ Broccoli or other green veggie



Snack: Orange w/ Protein Shake



Dinner: Chicken Breast with Cauliflower



Day Two



Breakfast. Oatmeal with almond butter. 8-10 egg whites



Snack. Protein shake.



Lunch. Turkey sandwich on whole wheat with avocado (Lettice and tomatoes if you like)



Snack. Apple with Sunflower butter + Green leafy vegetables



Dinner. New York Steak with Baked Potato and Green veggie.



Day Three


Breakfast: Whole Wheat Toast with Avocado.



Snack: Banana w/Protein Shake



Lunch: Quinoa with Sunflower Butter. (Trust me).



Snack. Rice Cakes w/Sunflower Butter



Dinner: Steak w/ Green Salad



Day 4



Breakfast: Steel Cut Oats w/ Blueberries and Almond Milk



Snack: Banana w/ protein shake



Lunch: Green Salad



Snack: apple



Dinner: Green Salad w/Roasted Chicken



Day 5



Breakfast: 2 Hard Boild Eggs with 3 Bananas


Snack: Apple w/ Protein Shake



Lunch: Turkey Sandwich with mixed nuts



Snack: Orange



Dinner: Tomato soup with Grilled Cheese (Cheat Meal)



Day 6



Breakfast: 2 Hard Boild eggs with 2 Bananas



Snack: Apple with almond butter



Lunch: Chicken Salad sandwich w/ Broccoli or other green veggie



Snack: Orange w/ Protein Shake



Dinner: Chicken Breast with Cauliflower



Day 7


Breakfast. Turkey bacon with Sunny Side eggs and Toast



Snack. Almonds



Lunch. Chicken breast with sweet potato and green veggie.



Snack. Protein shake



Dinner. Turkey dinner with mashed potatoes and green vegetable. 


There you have it!


If you'd like to continue with workouts, I have online personal training Available! Text "Coach Austin" to 253.882.6385 for 3 free workouts when you sign up for a month!

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