Welcome to Week 1 of the Summer SWEAT Series! We’re so excited this has finally begun. Over the next six weeks you’ll get structured workouts, meal plan support, and practical tips to help you build consistency and have fun while you train. This first week emphasizes cardio and lower-body strength—perfect for shaping and strengthening your legs and glutes while getting your heart rate up.
This series is a collaboration: Fit Foodie Finds will guide the fitness content while Ambitious Kitchen provides complementary meal plans and grocery lists. For the downloadable Week 1 meal plan and shopping list, be sure to visit Monique’s post on Ambitious Kitchen so you can prep nutritious meals that support your workouts.
Before you begin, here are a few equipment suggestions to make the workouts effective and adaptable: a mat for floor work, a pair of light-to-medium dumbbells or kettlebell for added resistance, a resistance band for glute and hip activation, and a step or bench for some cardio and strength variations. None of these are strictly required for every exercise—many movements can be done with body weight—so you can scale based on what you have available. Full equipment details and modification options are outlined in the trainer introductions and the individual workout posts.
I’ve already tested several of these routines and can tell you they’re challenging in the best way—creative, efficient, and sweaty. If you follow along on social media you might catch short previews and form tips. Big thanks to PEC Minneapolis for designing dynamic, results-driven workouts you’ll enjoy this week. Who else is ready to get moving?
Here’s the Week 1 workout schedule—five focused sessions that combine cardio intervals, lower-body strength, and core work. Each workout can be saved to your phone and taken to the gym, the park, or done at home. If you need to swap a day for a cardio class or a restorative yoga session, that’s fine—consistency is the goal, not perfection.
- Monday: Cardio Crank Lower Body Circuit — A high-energy circuit mixing cardio bursts with lower-body strength to boost calorie burn and endurance.
- Tuesday: 10 to 1 Lower Body + Abs — A descending-rep format that targets quads, hamstrings, glutes, and core for strength and muscular endurance.
- Wednesday: Tabatas — Lower Body + Core Supersets — Short, intense Tabata intervals combined with supersets to maximize work in minimal time.
- Thursday: Rock Hard Core Stability Workout — Focused core stability and control to build a supportive midsection for better performance and posture.
- Friday: Cardio + Strength Ladder Circuit — Ladder-style rounds that alternate cardio and strength for balance, power, and stamina.
Each workout post includes detailed instructions, suggested timings, and modification options so you can scale based on experience and fitness level. If you have questions about how to modify an exercise or make a movement more challenging, leave a comment on the workout post and the trainers will help. Keep in mind everyone’s body is different—listen to yours and progress at a safe pace. The workouts include disclaimers; by participating you accept the risk and responsibility of performing the exercises. Our goal is to motivate you to move and feel confident doing so.
Remember to prioritize recovery: hydrate, eat balanced meals from the meal plan, and get enough sleep. The combination of consistent training and smart nutrition will help you see real improvements over six weeks. And don’t forget the most important rule—have fun. As my dad used to tell me before every soccer game, “Play hard, have fun!” That mindset will keep you engaged and enjoying the process.
Be sure to head to Ambitious Kitchen for the Week 1 Meal Plan and Grocery List so you can pair your workouts with nourishing meals that support energy and recovery.
PS: Use the #SummerSWEATSeries hashtag on Instagram to share your workouts and meals. The more you post, the more entries you’ll earn toward the $500 grand-prize cash giveaway at the end of the series. Tag your posts, show up for your workouts, and enjoy the journey!