It’s week 3 of the Summer SWEAT Series — already! This week’s focus is full-body training and balanced nutrition. Fit Foodie Finds is leading the fitness side while Ambitious Kitchen provides the meal plan and grocery list to support your workouts.
This week centers on efficient, total-body workouts you can complete in under an hour. These sessions combine cardio and strength so you get maximum results in minimal time. Whether your goal is to build strength, increase endurance, or simply stay consistent, these workouts offer flexible options you can scale to your fitness level.
Week 3 Workouts
Below is the weekly lineup. Each session is designed to be adaptable: modify movements, adjust rounds, and change intensity to fit your current fitness level.
Monday: Cardio Crank — A high-energy session focused on heart-rate boosting intervals, fat-burning cardio, and short strength bursts to keep you moving.
Tuesday: 10 to 1 Full Body Workout — A descending-rep format that challenges endurance and strength across compound movements.
Wednesday: Tabatas — Full Body Supersets — Short, intense intervals paired with complementary strength exercises to maximize calorie burn and conditioning.
Thursday: Full Body Stability Workout — Exercises that prioritize balance, core control, and joint stability to support stronger, safer movement patterns.
Friday: Cardio Shred and Strength Workout — A hybrid session combining metabolic conditioning with focused strength work for a powerful finish to the week.
Training tips: always begin with a dynamic warm-up (5–10 minutes) to increase mobility and circulation. Choose weights and intensities that allow you to complete the set with good form; scale up or down as needed. If a workout recommends 2–3 rounds, pick the number that matches your fitness level for safe progress. Finish each session with a short cool-down and targeted stretching to aid recovery.
Nutrition & Meal Plan
This week’s meal plan is available on Ambitious Kitchen and includes a grocery list to streamline shopping and meal prep. The recipes are designed to support your training with balanced macronutrients, whole-food ingredients, and practical meal-prep tips. Pairing structured workouts with thoughtful nutrition helps improve energy, recovery, and overall results.
Meal planning tips: prepare proteins, vegetables, and whole grains in bulk to assemble quick meals throughout the week. Focus on lean protein, colorful vegetables, healthy fats, and complex carbohydrates to fuel workouts and recovery. Hydration and sleep are equally important—aim for consistent water intake and prioritize rest the nights you train hard.
You can find the full meal plan and grocery list on Ambitious Kitchen: Summer SWEAT Series — Week 3 Meal Plan & Grocery List
Local Offer — PEC Minneapolis
Pellicano Endurance Coaching, the Summer SWEAT Series trainers based in Minneapolis, is offering a special discount for participants. Use coupon code PECSweatSeries to get $20 off your first class (group strength or row). That brings your first strength class to $10 or your first row class to $5. Check their schedule and class details to find a time that fits your week.
Reminders & Community
- Join the Summer SWEAT Series Facebook group for insider updates, early access to nutrition plans and workouts, and exclusive giveaways. The organizers typically post the upcoming week’s plan the Friday before, so you can prepare and grocery shop in advance.
- Share your progress on Instagram using the hashtag #SummerSWEATSeries for a chance to win the grand prize of $500 cash. Posting your workouts, meals, and progress photos helps keep you accountable and inspires others in the community.
Final notes: focus on consistent effort rather than perfection. Modify exercises to protect joints and honor your current fitness level. Use the workouts as a framework—push when you can, rest when you need it, and support your body with balanced meals and proper recovery. Enjoy week 3 and celebrate the small wins along the way.