Summer Body Boot Camp Program

For many of us, warm summer months are the perfect motivation to work out. Whether your goal is to lose weight, build muscle, or maintain a sculpted physique, the summer months are the perfect time to get started.

This summer body program is a no-weights boot camp that will kick your routine up a notch. You will perform five moves per day, plus cardio three times a week. Cycle through the moves with limited short breaks to get the most out of your workout. Build muscle, lose fat, and improve your cardiovascular health with one simple plan.

Because the workout requires no weights or fancy equipments, you can do it almost anywhere. If you don’t have access to a gym, you can go outside or work out in any room with ample space. For the cardio portion of the program, instead of running on a treadmill, you can run outside at about a 11-12 min per mile pace.

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What You’ll Need: A gym timer (Gymboss is a free-to-download app), mat, and a bench or chair

What to Do: Each week, you will have a set of five moves. Set your gym timer for 50 seconds of exercise and 10 seconds of rest. Cycle through all the moves in order. Rest for 30-60 seconds and repeat.

Beginners: 3 cycles
Intermediate: 5 cycles
Advanced: 7 cycles

Below, you’ll find videos showing how to perform each move. It’s important to use proper form as this can help prevent injuries.

Mondays – Legs & Cardio
Sumo Squats
Walking Lunges
Squat Jumps
Walking Lunges
Sumo Squats

Cardio – 45 minutes on the treadmill (4.5 – 5.5 mph)

Tuesdays – Arms, Chest & Back
Burpees
Push-Ups
Up & Down Plank
Tricep Dips
Push-Ups

Wednesdays – Abs & Cardio
Mountain Climbers
Russian Twist
Leg Lifts
Russian Twist
Mountain Climbers

Cardio – 45 minutes on the treadmill (4.5 – 5.5 mph)

Thursdays – Total Body
Walking Lunges
Push-Ups
Russian Twist
Sumo Squats
Leg Lifts

Fridays – Butt & Cardio
Sumo Squats
Donkey Kicks (Right Leg)
Donkey Kicks (Left Leg)
Single-Leg Glute Bridge (Right Leg)
Single-Leg Glute Bridge (Left Leg)

Cardio – 45 minutes on the treadmill (4.5 – 5.5 mph)

Saturdays – Legs & Abs
Squat Jumps
Russian Twist
Walking Lunges
Mountain Climbers
Leg Lifts

Sundays – Rest Day

Sumo Squats

Walking Lunges

Squat Jumps

Burpees

Push-Ups

Up & Down Plank

Tricep Dips

Mountain Climbers

Russian Twist

Leg Lifts

Donkey Kicks

Single-Leg Glute Bridge

Sweat the summer away! Let us know how we’re doing. Leave a comment in the section below about this article or anything else on the site.