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Training Program Just in Time for Summer (Part 2)


Here is the second training program of the “Training Program Just in Time for Summer” series. It will enable you to get out of your comfort zone, introduce your to supersets, and combine cardio and resistance training for a complete and effective workout.

Program #2
Duration: About 30 minutes
Frequency: 2-3 sessions/week

Duration: 3-5 minutes. Perform enough cardio to break a sweat.

Exercise 1: Leg Press/Half jumps Superset




Main target areas: Glutes, quadriceps, calves
Accessories: Leg press machine
3 sets of 12 repetitions on the leg press, followed by 12 half jumps
Rest between sets: 2 minutes


  • Exhale while performing a complete leg extension without locking your knees.
  • Bring your legs back down until your knees are at a 90-degree angle. Complete 12 repetitions.
  • Continue with the half jumps.
  • Same as the squats, except that you have to jump as high as possible on the way up.
  • Absorb the shock by landing as quietly as possible.


  • Knees caving in;
  • Holding your breath.

Exercise 2: Leg Curl/Air Squats Superset




Main target areas: Hamstrings, glutes, quadriceps, calves
Accessories: Leg curl machine
3 sets of 12 repetitions on the leg curl, followed by 20 air squats
Rest between sets: 2 minutes


  • Lie face down, and place your heels under the pads and your kneecaps in the air.
  • Exhale while lifting the pads toward your glutes until your legs are perpendicular to the ground.
  • Return to initial position, and perform 12 repetitions.
  • Continue with 20 air squats (same as half jumps, without the jump).
  • You can extend your arms in front of you to make the exercise easier.


  • Knees caving in during effort (air squats);
  • Holding your breath.

Exercise 3: Pull-downs


Main target areas: Latissimus dorsi, biceps
Accessories: Machine pull-down
3 sets of 10 repetitions
Rest between sets: 1 minute 30 seconds


  • With your hands in pronation, and your back slightly bent backward, pull the bar down to your upper chest.
  • Return the bar to upper position, and keep your elbows slightly bent.


  • Pulling the bar behind your back.

Exercise 4: Incline Dumbell Press


Main target areas: Pectorals, triceps, front deltoids
Accessories: Dumbbells
3 sets of 10 repetitions
Rest between sets: 1 minute 30 seconds


  • With your hands in pronation over your chest, keep your elbows slightly bent. Bend your elbows until the dumbbells are 1 cm away from your upper chest.
  • Extend your elbows completely without locking them.


  • Elbows at less than 90 degrees at the bottom position.
  • Elbows at more than 90 degrees at the bottom position.

Exercise 5: Exercise Ball Planks


Main target areas: Abs, stabilizing muscles
Accessories: Your own body and an exercise ball
Total of 2 minutes. Minimum of 20 seconds per set, maximum of 60 seconds.
Rest between sets: 30 seconds


  • Support your weight with your elbows and feet, but this time use an exercise ball.
  • Tense your abdominal muscles, and lift your pelvis to keep your legs, torso, and head in a straight line. Hold the position for 20-60 seconds.
  • If you feel discomfort in your lower back, slightly tilt your pelvis.


  • Holding your breath;
  • Lowering your pelvis to the floor.

Cool-down: 3 to 10 minutes of low-intensity cardio.

That’s it for the second program! Try it, and compare it with the first one to decide which one you prefer. The ultimate objective here is to find, as much as possible, programs that are relatively fun to perform. Once again, I strongly suggest that you use the services of a kinesiologist to get a program adapted to your specific needs.

Have a great workout!

By Xavier Jutras

Model: Karine Larose

Xavier Jutras

Holder of a bachelor’s degree in kinesiology from the Université Laval, Xavier has decided to join the ranks of Nautilus Plus during the winter of 2012 to share his passion about training and sports in general. In sports, he has tried it all (soccer, tennis, dek-hockey, hockey, mountain biking, running, crossfit, etc.), so we could say he qualifies as a hyperactive person. That being said, between two sports, he particularly enjoys writing. Philosopher and blogger in his spare time, he gave himself the mission of selling you physical activity as the (sometimes unsuspected) solution to many of your questions and problems. With a very pragmatic approach, he will know how to guide you through the steps that will lead you to succeed in what should be one of the most important projects of your life: your own well-being. His motto: A healthy body leads to a healthy mind.

Training Program Just in Time for Summer (Part 2)is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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