• Home
  • Fitness & Workouts
  • Eating Well
  • Mental Fitness
  • Leisure & Style
  • About Us
  • Instagram

    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
  • Home
  • Fitness & Workouts
  • Eating Well
  • Mental Fitness
  • Leisure & Style
  • About Us

The 6-week Spring Trim Up workout plan

March 21, 2018

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 necessarily be a bad thing. Maybe it’s a natural shift, just like the natural shift of the seasons.

If you’ve followed the Winter Bulk Up workout plan and the Pre-Cut workout plan, then you know what we’re talking about.

If you’re very new to working out, check out our best exercises for men and women to learn proper form. 

Blocks of time during the winter months are spent bulking up and gaining muscular size. The end of the winter or early spring (your choice) shifts focus onto strength instead of size. Then, the spring and summer months are spent focusing on maximizing fat loss. This is by no means a rule, but a suggestion. Click the links above for deeper detail on each plan.

Are you looking for customized programming and nutrition guidelines to help you hit your goals, check out our new exclusive at DigitalFitnessAdvisor.com

How the Spring Trim Up workout plan works

HFP expert contributor @TimMcComsey (who also designed the Winter Bulk Up and Pre-Cut plans) says there are three main components:

1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.

2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

3. 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 workout 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. If you’d like a break from the high-intensity stuff and want to build up your strength and athleticism, we suggest the 6-week Unlabeled plan. If you want more high-intensity routines, give the 10×10 workout plan or split 10×10 workout plan a run-through. If you want to get back to raw bodybuilding style workouts, check out the Timeless Bodybuilding plan or the 6-week Redemption plan.

The Spring Trim Up Workouts

The Killer Kettlebell Workout (Day one)


1A.Band Lateral Walks 4 x 20
1B.KB Swings 4 x 20
1C.Push Up Plank 4 x 20
Rest 30 seconds

2A.Twisting Walking Lunges 4 x 24
2B.KB Thrusts 4 x 15
2C.KB Farmer’s Walks 4 x 10 yards each way
Rest 30 seconds

3A.KB SL DL 4 x 15
3B.KB Sumo Squat 4 x 15
3C.KB V Crunch 4 x 15
Rest 30 seconds

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

The Two-Dumbbell Muscle Maker (Day two)


1A.DB Alt.Shoulder Press 3 x 15
1B.DB Rows 3 x 15
1C.Weighted DB Leg Raises 3 x 15
Rest 30 seconds

2A.DB Lateral Raise 3 x 15
2B.Push Ups w/DB 3 x 15
2C.SB Crunch w/twists 3 x 15
Rest 30 seconds

3A.DB Renegade Rows 3 x 20
3B.DB Front Raise 3 x 15
3C.DB Farmer Walks w/shrug hold 3 x 50 yards
Rest 30 seconds

4A.Bench Dips 3 x 20
4B.DB Shoulder Boxing Punch Alt. 3 x 20
4C.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)


1A.DB Squat 4 x 10
1B.DB Shoulder Press 4 x 10
1C.Suitcase Crunch 4 x 15
Rest 30 seconds

2A.DB Lunges 4 x 10
2B.SB Seated Lat Raise 4 x 10
2C.Lying Windshield Wipers 4 x 10
Rest 30 seconds

3A.DB RDL 4 x 10
3B.Rear DB Delt Fly 4 x 10
3C.Rope Cable Crunch 4 x 15
Rest 30 seconds

4A.DB Side Lunge 3 x 12
4B.Lateral Raises 3 x 12
4C.Forward Hand Tap Plank 3 x 10
Rest 30 seconds

The Ultimate Blood-Pumping Workout (Day six)


1A.DB Flat Chest Press 4 x 10
1B.Pull Ups 4 x max
Rest 45 seconds

2A.DB Incline Press w/twist 4 x 12
2B.DB Bent Over Row 4 x 12
Rest 45 seconds

3A.Fly 3 x 15
3B.Dips 3 x max
Rest 30 seconds

4A.DB Bicep Curl to Press 3 x 10
4B.Rope Pressdown 3 x 10
Rest 45 seconds

5A.Ab Roll-out 3 x 12
5B.Cable Twist 3 x 12
5C.Roll Plank 3 x 12
Rest 30 seconds

* Days four and seven are rest/recovery days.

Don’t forget to follow us on Instagram, Facebook, and Twitter for the latest updates on new training program releases and other related news.

fat loss workoutmike simonespring trim up workoutsummer body plantim mccomseytrim upweight loss
Share

Aesthetics

HUMANFITPROJECT EDITORS

You might also like

10 ways to take on a workout plan the right way
December 2, 2019
How I got over my fear of the gym
December 1, 2019
The 4-week Very Beginner workout plan
August 24, 2019

2 Comments


Creighton
June 17, 2020 at 12:17 am
Reply

If I am using the Trim Up plan and miss a day in the formula, is it better to just pick up that day the next day or go to the next workout? Does it matter?



    HFP EDIT
    June 17, 2020 at 9:30 am
    Reply

    Ideally you would do the workout you missed, then shift your schedule so you complete all of the other workouts. If that doesn’t work with your personal/work schedule, then simply skip the workout and pick it up the following week.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Sign Up For Our Weekly Newsletter

  • Instagram

    humanfitproject

    humanfitproject
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Total Body Strength with @k.minatraining and a hea Total Body Strength with @k.minatraining and a heavy kettlebell.

Tempo Goblet Squat (tempo: 351) x 3
Clean to Press x 2 each
Kickstand Row (tempo: 331) x 3 each

Perform each exercise on both sides before moving on to the next. Complete 3 - 5 rounds.
.
.
.
.
.
.
#humanfitproject #kettlebellworkout #kbworkout #kbtraining #beachworkout #strengthtraining #functionalfitness #fitpros
    Load More... Follow on Instagram
  • Featured Services

  • Follow us on



  • Newsletter

  • Recent Posts

    • 21 Ways to Dominate 2021
      January 6, 2021
    • How to find the right personal trainer for you
      January 4, 2021
    • The HFP Bodyweight-Only Workout Plan
      January 3, 2021
  • Popular Posts

    • Intuitive eating for lean muscle isn't as easy as it sounds
      May 20, 2019
    • Redemption: The 6-week workout plan
      December 31, 2017
    • The 4-week Body Reconstruction plan
      January 2, 2018

© Copyright 2019 HUMANFITPROJECT. All rights reserved. All images used are for editorial purposes only and property of their respective owners.