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.
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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.
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