Summer is getting closer. The time for bulking up the muscle mass has come to an end for the season. It is now time to get shed some fat and show off those muscles while strolling along the beach.

This week I will give you a 30 minute workout we used to do when I was competing in Tae Kwon Do tournaments. It will get the blood pumping and the sweat pouring.

I always started off the workout with a short five minute jog down the street and then at the five minute mark, I would turn around and sprint back to my house. Once you get back to the starting point, waste no time.

Get out a box for box jumps. Find a crate, step stool, tree trunk, etc. that is roughly knee high and jump up on it and then quickly back down. Do this for ten reps.

Next, diamond push ups. With your index fingers and thumbs touching do 25 pushups. The goal is speed; however, make sure you are fully extending your arms.

Now, roll over onto your back and do bicycles. Touch your left elbow to your right knee and then switch. Your leg motion should be similar to pedaling your bike. Every time you touch your right elbow to the left knee; this is one rep. Do 20 reps.

Here comes your chance for a breather. Roll back over onto your stomach and assume the plank position. Get into a push up position but rest on your elbows. From your shoulders to your heels should look like a plank of wood. Hold this position for at least 30 seconds, but shoot for a minute. This is your chance to focus on your breathing. Take deep controlled breathes in through your nose and slowly, but forcefully, exhale through your mouth.

Break time is over. Stand up and this time do a four minute medium paced run and then sprint back and start over with the box jumps.

After this round, do a three minute run and repeat. This will roughly be 30 minutes.

The goal of this workout is to make you sweat. More importantly, it is to force you to push yourself. The exercises are not impossible and you control the pace. We did routines like this to train our minds to not listen to our bodies when the body wants to quit.

For an extra workout, keep going for the two more rounds with a two minute run; sprint; and reps and then a one minute run.

(Photo courtesy of Steve Woods)