{"id":426,"date":"2025-06-24T21:27:06","date_gmt":"2025-06-24T21:27:06","guid":{"rendered":"http:\/\/www.rtdesigngroup.com\/?p=426"},"modified":"2025-06-25T15:25:46","modified_gmt":"2025-06-25T15:25:46","slug":"sweat-into-summer-shape-part-3","status":"publish","type":"post","link":"http:\/\/www.rtdesigngroup.com\/index.php\/2025\/06\/24\/sweat-into-summer-shape-part-3\/","title":{"rendered":"Sweat Into Summer Shape: Part 3"},"content":{"rendered":"\n<div data-elementor-type=\"wp-post\" data-elementor-id=\"16111\" class=\"elementor elementor-16111\">\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e662965 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e662965\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d7cec07\" data-id=\"d7cec07\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-6e3e1b4 elementor-widget elementor-widget-video\" data-id=\"6e3e1b4\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\/\/youtu.be\/ir6HkLGXXAg&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor-wrapper elementor-open-inline\">\n<div class=\"elementor-video\"><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-129b0af elementor-widget elementor-widget-text-editor\" data-id=\"129b0af\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p><strong>Sweat Into Summer Shape: Part 3<\/strong><br \/><strong>Strength + Cardio Intervals: Sculpt, Sweat &amp; Repeat<\/strong><\/p>\n<p><strong>Maria Sollon, MS, CSCS, PES<\/strong><\/p>\n<p>By now, you\u2019ve kickstarted your cardio with low-impact drills and leveled up with rowing power. Now it\u2019s time to turn up the intensity with a fiery combo that blends strength training with cardio intervals using your Total Gym.<\/p>\n<p>This dynamic approach not only torches calories, it also builds lean muscle, elevates your metabolism, and challenges your body to move with power and purpose. It\u2019s the kind of workout that pushes you to feel the burn\u2026 and love the results!<\/p>\n<p><strong>Missed the first two workouts?<\/strong><\/p>\n<p><strong>Part 1<\/strong> features a low-impact cardio circuit that flows on and off your Total Gym, while <strong>Part 2<\/strong> taps into strength and stamina with interval-based rowing. Together, they build the perfect foundation. Catch up or revisit them here:<\/p>\n<p><a href=\"https:\/\/blog.totalgymdirect.com\/sweat-into-summer-shape-part-1-low-impact-cardio\">Sweat Into Summer Shape &#8211; Part 1: Low-Impact Cardio &#8211; Total Gym Pulse<\/a><\/p>\n<p><a href=\"https:\/\/blog.totalgymdirect.com\/sweat-into-summer-shape-part-2\">Sweat Into Summer Shape: Part 2 &#8211; Total Gym Pulse<\/a><\/p>\n<p><strong>Why Strength + Cardio Intervals Work<\/strong><\/p>\n<p>When you mix resistance training with short bursts of cardio, you tap into a powerhouse of benefits:<\/p>\n<ul>\n<li><strong>Fat-Burning Boost:<\/strong> Cardio spikes your heart rate, while strength moves stoke your metabolic engine.<\/li>\n<li><strong>Full-Body Engagement<\/strong><strong>:<\/strong> Alternating exercises keeps your body guessing and your muscles activated.<\/li>\n<li><strong>Time-Saving Efficiency:<\/strong> In less time, you\u2019ll get the benefits of two workouts in one.<\/li>\n<li><strong>Increased Post-Workout Burn:<\/strong> You\u2019ll continue to torch calories long after your session ends.<\/li>\n<\/ul>\n<p>This is the sweat-smart way to build summer shape that lasts.<\/p>\n<p><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\ud83d\udca7\" class=\"wp-smiley lazyload\" style=\"height: 1em;max-height: 1em\" data-src=\"https:\/\/s.w.org\/images\/core\/emoji\/15.0.3\/72x72\/1f4a7.png\"> <strong>Total Gym Strength + Cardio Interval Circuit<\/strong><\/p>\n<p><strong>Directions:<\/strong> The routine contains dynamic strength exercises utilizing the Total Gym.<\/p>\n<ul>\n<li>Perform each move for timed intervals of <strong>40 seconds work \/ 20 seconds rest<\/strong>, or count <strong>10\u201315 reps<\/strong> per exercise.<\/li>\n<li>Repeat the full circuit 2\u20133x based on your time and intensity level.<\/li>\n<li>Keep transitions quick, and rest only when needed. If short on time, 1 round is effective too!<\/li>\n<li>Aim to perform this workout 1-2 days\/ week or incorporate it with your typical routine as an added power burst.<\/li>\n<\/ul>\n<ul>\n<li><strong>Workout Focus:<\/strong> Strength + Cardio<\/li>\n<li><strong>Level:<\/strong> Accommodates all fitness levels by adjusting the incline level<\/li>\n<li><strong>Time:<\/strong> 20 &#8211; 30 minutes<\/li>\n<li><strong>Format:<\/strong> Circuit-based \/ Repeat 2 &#8211; 3 rounds<\/li>\n<\/ul>\n<p><strong>Set Up: <\/strong>Low- Medium Level, Squat Stand, timer APP<\/p>\n<p><strong><u>Warm-Up (3\u20135 minutes)<\/u><\/strong><\/p>\n<p>Perform your own set of movements to get the blood flowing and prep your joints.<\/p>\n<p><strong><u>Strength + <\/u><\/strong><strong><u>Cardio Circuit<\/u><\/strong><\/p>\n<p>Medium Level, NO accessories to start<\/p>\n<ol>\n<li><strong>Squat Hollow Body<\/strong>\n<ul>\n<li>Advanced: Extend Arms<\/li>\n<\/ul>\n<\/li>\n<li><strong>Plank Crawl <\/strong>\n<ul>\n<li>MODIFY: knees down<\/li>\n<\/ul>\n<\/li>\n<li><strong>Lunge Slide Out <\/strong>\n<ul>\n<li>Option: Hands or forearms<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>Connect Cables, Squat Stand<\/strong><\/p>\n<ol start=\"4\">\n<li><strong>Squat Pulls <\/strong>\n<ul>\n<li>Advanced: Tuck Knees<\/li>\n<\/ul>\n<\/li>\n<li><strong>Bicycle Punch <\/strong><\/li>\n<li><strong>Kneeling Chop Squat <\/strong>\n<ul>\n<li><strong>Perform 15 reps <\/strong><strong>\/ side<\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>Skydiver Lat Pull <\/strong>\n<ul>\n<li>Maintain a back extension \u201cskydiver\u201d thought the motion<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>* Rest, then repeat for as many rounds as you have time for! *<\/strong><\/p>\n<p><strong><u>Cool Down &amp; Recover (3\u20135 minutes)<\/u><\/strong><\/p>\n<p>Conclude the workout with a few stretches to help your muscles recover for your next workout.<\/p>\n<p><strong>Pro Tips:<\/strong><\/p>\n<ul>\n<li><strong>Focus on Form First:<\/strong> Good form always beats speed. Quality reps = better results.<\/li>\n<li><strong>Use the Incline for Resistance:<\/strong> Adjust the incline to challenge different muscle groups with control and power.<\/li>\n<li><strong>Breathe With the Movement:<\/strong> Exhale through effort. It powers your movement and keeps you in rhythm.<\/li>\n<\/ul>\n<p>You\u2019ve crushed cardio, powered through rowing, and lit it up with strength intervals. This 3-part series was built to push limits, build consistency, and keep your body guessing so that you achieve your best summer shape.<\/p>\n<p>Remember to stay hydrated, refuel, and rest to recover your muscles.\u00a0 That\u2019s how results stick.<\/p>\n<p>Keep showing up. Keep turning up the heat. And keep sweating hard into your best summer shape!<\/p>\n<p>Maria<\/p>\n<p><u>@GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n<p>Let\u2019s Connect on Social Media<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n<p>The post <a href=\"https:\/\/blog.totalgymdirect.com\/sweat-into-summer-shape-part-3\">Sweat Into Summer Shape: Part 3<\/a> appeared first on <a href=\"https:\/\/blog.totalgymdirect.com\">Total Gym Pulse<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sweat Into Summer Shape: Part 3Strength + Cardio Intervals: Sculpt, Sweat &amp; Repeat Maria Sollon, MS, CSCS, PES By now, you\u2019ve kickstarted your cardio with low-impact drills and leveled up with rowing power. Now it\u2019s time to turn up the intensity with a fiery combo that blends strength training with cardio intervals using your Total Gym. This dynamic approach not [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":300,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured"],"_links":{"self":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/comments?post=426"}],"version-history":[{"count":1,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/426\/revisions"}],"predecessor-version":[{"id":427,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/posts\/426\/revisions\/427"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/media\/300"}],"wp:attachment":[{"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/media?parent=426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/categories?post=426"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.rtdesigngroup.com\/index.php\/wp-json\/wp\/v2\/tags?post=426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}