Fitness Intermediate Workout Plan

The 6-Week Spring Trim-up Workout Plan

This workout was originally posted by The Human Fit Project.

We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying a little less about what’s underneath. We’re getting less sun, leaving us a bit deprived of mood-boosting vitamin-d to jump us out of bed. And the holidays, forget it, high stress, and non-stop parties quickly can do a number on the physique. But putting on the pounds this winter might not be bad. Maybe it’s a natural shift, just like the natural shift of the seasons.

Blocks of time during the winter months are spent bulking up and gaining muscular size. Then, the end of the winter or early spring (your choice) shifts focus to strength instead of size. Then, the spring and summer months focus on maximizing fat loss. This is by no means a rule but a suggestion.

How the Spring Trim Up workout plan works

@TimMcComsey says there are three main components:

  • The program includes several exercises that engage multiple muscle groups at once for increased calorie burn and efficiency.
  • Rest periods are between 30-45 seconds to keep the heart rate elevated for increased intensity.
  • Workouts are structured as “tri-sets.” Three exercises are performed consecutively, followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

Directions

Follow the Spring Trim Up plan for six weeks. It’s suggested that you work out for three consecutive days, followed by a rest on day four, then back to two consecutive workout days, followed by another rest on day seven.

Once you’ve completed your sixth week, cycle onto another program.

The Spring Trim Up Workouts

The Killer Kettlebell Workout (Day one)

  • A. Band Lateral Walks 4 x 20
  • B. KB Swings 4 x 20
  • C. Push Up Plank 4 x 20

Rest 30 seconds

  • A. Twisting Walking Lunges 4 x 24
  • B. KB Thrusts 4 x 15
  • C. KB Farmer’s Walks 4 x 10 yards each way

Rest 30 seconds

  • A. KB SL DL 4 x 15
  • B. KB Sumo Squat 4 x 15
  • C. KB V Crunch 4 x 15

Rest 30 seconds

  • A. KB Squat 4 x 12
  • B. KB Bridge 4 x 15
  • C. KB Russian Twist 4 x 30

Rest 30 seconds

The Two-Dumbbell Muscle Maker (Day two)

  • A. DB Alt.Shoulder Press 3 x 15
  • B. DB Rows 3 x 15
  • C. Weighted DB Leg Raises 3 x 15

Rest 30 seconds

  • A. DB Lateral Raise 3 x 15
  • B. Push Ups w/DB 3 x 15
  • C. SB Crunch w/twists 3 x 15

Rest 30 seconds

  • A. DB Renegade Rows 3 x 20
  • B. DB Front Raise 3 x 15
  • C. DB Farmer Walks w/shrug hold 3 x 50 yards

Rest 30 seconds

  • A. Bench Dips 3 x 20
  • B. DB Shoulder Boxing Punch Alt. 3 x 20
  • C. Burpee w / DB Curl to Press 3 x 12

Rest 30 seconds

The High-Octane Metabolic Fat-Burning Workout (Day three)

  • Warmup – ½ Mile Jog
  • Dynamic Warmup – High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles
  • Sprints
  • 5 x 20 yards
  • 5 x 50 yards
  • 5 x 100 yards

Rest 30 seconds between sets

The Workout to Light Up Your Legs, Shoulders, and Abs (Day five)

  • A. DB Squat 4 x 10
  • B. DB Shoulder Press 4 x 10
  • C. Suitcase Crunch 4 x 15

Rest 30 seconds

  • A. DB Lunges 4 x 10
  • B. SB Seated Lat Raise 4 x 10
  • C. Lying Windshield Wipers 4 x 10

Rest 30 seconds

  • A. DB RDL 4 x 10
  • B. Rear DB Delt Fly 4 x 10
  • C. Rope Cable Crunch 4 x 15

Rest 30 seconds

  • A. DB Side Lunge 3 x 12
  • B. Lateral Raises 3 x 12
  • C. Forward Hand Tap Plank 3 x 10

Rest 30 seconds

The Ultimate Blood-Pumping Workout (Day six)

  • A. DB Flat Chest Press 4 x 10
  • B. Pull Ups 4 x max

Rest 45 seconds

  • A. DB Incline Press w/twist 4 x 12
  • B. DB Bent Over Row 4 x 12

Rest 45 seconds

  • A. Fly 3 x 15
  • B. Dips 3 x max

Rest 30 seconds

  • A. DB Bicep Curl to Press 3 x 10
  • B. Rope Pressdown 3 x 10

Rest 45 seconds

  • A. Ab Roll-out 3 x 12
  • B. Cable Twist 3 x 12
  • C. Roll Plank 3 x 12

Rest 30 seconds

* Days four and seven are rest/recovery days.

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