4th of July Tone-Up Plan: Day 4

07/02/2014 05:11 pm ET Updated Dec 06, 2017


It's that time of year for barbecues, beach days and bikinis! With the holiday weekend just around the corner we look for last minute ways to shape up. This full-proof plan will whittle the waist, strengthen the muscles and boost your metabolism. Each day you will get a new workout with a different focus. Your week will look like this:

Day 1: Upper Body
Day 2: Cardio
Day 3: Lower Body
Day 4: Cardio
Day 5: Core
Day 6: Yoga
Day 7: Fun Activity

Day 4: Cardio (Sprints!)

Sprints are a fast and efficient way to burn calories, torch fat and build lean muscle. Sprinting recruits dozens of muscles at the same time, which makes it one of the most complete training methods available. The workout is short and it does not take a long time to see the benefits!

How it Works:
1. Warm up for 5-10 minutes with dynamic stretching and a slow jog.
2. Then move on to the main set of sprints. Perform ten 20-yard sprints, resting for 45 seconds in between each. Make sure the sprint is all out, running as fast as possible. Hinge at your hips, swing your arms and keep torso 45 degrees to the ground.
3. Cool down with static stretches or yoga.

Equipment Required: None

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