workout strategies for a better body this summer

Get The Body You Want This Summer With This Workout Strategy


Do you want to get in shape this summer?

Would you like to look better in a swimsuit?

Imagine what it would feel like to walk along the beach with the confidence that comes with a well-toned body!

This summer, try different workout strategies to achieve your fitness goals. A balanced approach like Training For Warriors that combines different strategies and workouts can help you to get your body into the best shape ever this summer!

At Training for Warriors we have a lot of slogans and “sayings”. One of my favorite that pretty much sums up what we do is Burn Fat, Build Muscle, Feel Good. It’s our recipe for success here at TFW Mahopac.

If you’re wondering how we get the incredible results that we do then read on..


1. Burn Fat

Losing fat is the goal of many of us as each summer season approaches. How would you like to fit into your favorite jeans again or turn heads at the beach?

Fortunately, shedding a few pounds is easier than you might think.

A brisk walk, jog, or hike at least 3 to 4 times a week will get you started and can be very affective. If you have access to a gym try taking a spin or body pump class.

At Training For Warriors we do FAT burning a little differently than most gyms. We

have hundreds of FUN FAT Burning workouts that are always changing.

If you want to burn fat you can never go wrong with sprints! Sprinting is a key element and the focal point in our Hurricane Workout.  The Hurricane is a mega fat burner but if you’re not into sprinting TFW offers challenging alternative “cardio” based workouts for all fitness levels.

2. Build Muscle

Cardiovascular fitness is important, but it’s only one component of a successful training strategy that will deliver the body you want. If you’re overweight, focus on building lean muscle to ensure that your body burns fat more efficiently. Even if you’re already in shape, building and toning muscles is vital for maintaining optimum health.

The best way to tighten up your body is weight lifting. Weight lifting is the foundation of the TFW Mahopac program. At our facility we always start small to avoid injuries. Our focus initially is light weight, proper form and breathing. As your muscles get stronger, you can add heavier weights or more difficult exercises and routines to challenge your body to new heights of fitness.

Some find a gym intimidating because they think that the gym is only for people who are already in shape. I hear this from 90% of the people that contact me about our program. We pride ourselves on eliminating the intimidation by delivering great coaching and support. So instead of feeling embarrassed, it’s easier for our members to step out of their comfort zones and into the fit bodies they deserve.

If you don’t have access to a program like Training For Warriors I would say keep your workout plan simple and easy to follow. Instead of applying a complicated formula, don’t overwhelm yourself keep it simple. Perform a full body routine using multi-joint exercises, I like to advise people that are just starting out to pick 5 exercises, a push, pull, core, leg and explosive exercise. Generally, 8 to 12 repetitions at the appropriate weight for your goals is a good rule of thumb. check out the sample workout below it can be done anywhere!


Jumping Jacks 3 sets x 10 reps

Jump Rope 3 sets x 50 jumps


Push-up (modified or regular) – 3 sets x 10 reps

DB Row – 3 sets x 10 reps

Gobblet Squat – 3 sets x 10 reps

Russian Twist – 3 sets x 10 reps each side

Jump Rope – 3 Sets x 50 jumps

* always check with your doctor before performing physical activity.

3. Feel Good

The above strategies when executed properly and consistently will certainly lead to weight loss, they will also make you FEEL GOOD!

Physical activity contributes to high self-esteem especially when it starts to improve your body shape and helps you reach your desirable body weight. This provides the motivation you need to keep training.

Looking to blow off some steam after a stressful day?

Need an emotional lift?

A workout at the gym, a hike, yoga or even a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

The next time you’re feeling down, stressed or anxious, step away from the computer, put the phone down or get off the couch and get some exercise instead.

Because you’ll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.

Starting a workout plan can be overwhelming. But as long as you continue to visualize what you want your body to look like and keep it simple, you’ll find success with your workout goals. Combine cardiovascular workouts with weight training for a fat burning, muscle-toning plan to attain the body you desire – and deserve!

Are you still trying to shed those last few pounds before summer? Interested in taking your nutrition and training to the next level? Fill out the form below to set up a free evaluation with a TFW coach!

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About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

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