Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: standing biceps hammer curls, squats, push-ups, abs. SERIES 2: incline biceps curls, split squats, push-ups, reclining abs. SERIES 3: obliques abs, decline abs. Stretch 5 minutes.

Cook as many of your own meals as possible.

Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps dips, fly machine, push-ups, abs. SERIES 2: triceps cable press downs, flat bench dumbbell flys/bench press, push-ups, decline abs. SERIES 3: Roman chair abs, push-ups. Stretch 5 minutes.

Drink a glass of water before each meal, and wait 20 minutes before heading back for a second serving.

Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: standing biceps curls, triceps lowers, reclining abs, push-ups. SERIES 2: concentration curls, triceps kickbacks, ab crunches, push-ups. SERIES 3: preacher curls, decline crunches, push-ups. Stretch 5 minutes.

Don't lose momentum: Choose a new program or train for an event.

Great work! You should be seeing and feeling definite results. Keep up with the training and enjoy your summer!