The Best Summer Workout Challenge for a Total Body Transformation

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Cold weather tends to get the best of us: Many of us skip out on going to the gym because it’s cozier indoors. But once winter is over, the goal is to reshape and redefine our bodies, and a fitness challenge is the best way to accomplish that. I’ve always loved the idea of a challenge. Where some people see a challenge as something that requires a lot of work, I look at it as a task that will build confidence and give me a goal to complete. In that spirit, we created the best summer workout challenge for a total body transformation to get you on the right path for a sexy summer body and to keep you there.

The Best Summer Workout Challenge for a Total Body Transformation

Below is a seven-day schedule to follow. Each day focuses on specific muscle group or groups except Tuesday, which is cardio day, and Thursday, which is a total body workout. Additionally, each day has ab work because you can always squeeze in ab work into any workout!

For this best summer workout challenge, you’ll need a range of dumbbells, a jump rope, a chair, a yoga mat, and an interval timer, which is available on most phones.

Perform each exercise for 45 seconds with 15 seconds rest in between each exercise. For single leg or arm exercises, complete the reps on both sides before moving on. Complete three rounds, resting 45 seconds in between each round. After three weeks, and once you’ve gotten into the flow of this best summer workout challenge, reverse the schedule (i.e., Sunday is abs, Monday is chest/back, etc).

Sunday (Butt/Legs)

Best Summer Workout Challenge for a Total Body Transformation Legs

  • Prisoner Squats: A standard bodyweight exercise for building your lower body.
  • Donkey Kick w/ Dumbbells: Grab a medium dumbbell and lock it in tight. Avoid overarching your back; this guarantees you don’t strain your back.
  • Jackknife: A full upper and lower ab workout to give your lower body a bit of rest.
  • Dumbbell Squat: A standard for building a bigger butt and stronger legs. Squeeze your glutes at the top!
  • Walking Lunge: Lunges are perfect for strengthening and toning your legs.

Monday (Arms)

OMG! This is the Best Summer Workout Challenge for a Total Body Transformation on the Internet Arms

  • Bicep Curl: An essential bicep exercise for building and toning.
  • Hammer Curl: The hammer curl helps isolate the bicep to give it that bulge for show.
  • Tricep Kickback: Keep your elbows tucked toward your side and focus on only moving your forearm in order to isolate the tricep.
  • Tricep Dip: Kick your feet straight out to make this more challenging.
  • Jackknife: A full upper and lower ab workout to give your lower body a bit of rest.

Tuesday (Cardio)

OMG! This is the Best Summer Workout Challenge for a Total Body Transformation on the Internet! Cardio

  • Jump Rope: Jumping rope is a fun and amazing fat burner.
  • Burpees: One of the best total body fat burning exercises.
  • Jackknife: A full upper and lower ab workout to give your lower body a bit of rest.
  • High Knees: Knees high and fast-paced!
  • Star Jump: The star jump incorporates leg work and jumping to burn total body fat. Jump high!

Wednesday (Rest)

Compliment the best summer workout challenge for a total body transformation with any of these delicious 15 Grilled Dinners for Summer.

Thursday (Total Body)

OMG! This is the Best Summer Workout Challenge for a Total Body Transformation Total Body

  • Renegade Row: A multi-muscle exercise that targets your abs, arms, shoulders, and back.
  • Dumbbell Squat to Overhead Press: Another multi-muscle that targets your lower body, shoulders, and triceps.
  • Burpees: One of the best total body fat burning exercises.
  • High Plank to Low Plank: This multi-move plank builds a stronger core and strengthens your arms.

Friday (Chest/Back)

OMG! This is the Best Summer Workout Challenge for a Total Body Transformation on the Internet! Back

  • Chest Press: A great exercise to tone your chest and give your breasts some perkiness.
  • Renegade Row: A multi-muscle exercise that targets your abs, arms, shoulders, and back.
  • Pushup: Pushups are essential for stronger arms and toning your chest. Start with the modified version if needed and work your way into the standard version.
  • Dumbbell Row: A great back exercise to isolate and build a beautiful and toned back.

Saturday (Abs)

OMG! This is the Best Summer Workout Challenge for a Total Body Transformation on the Internet! Abs

  • Jackknife: A full upper and lower ab workout to give your lower body a bit of rest.
  • Bicycle: A fast-paced full ab exercises to tone and shred fat in your midsection.
  • Burpees: One of the best total body fat burning exercises.
  • Star Jump: The star jump incorporates leg work and jumping to burn total body fat. Jump high!
  • High Plank to Low Plank: This multi-move plank builds a stronger core and strengthens your arms.

Exercises for The Best Summer Workout Challenge for a Total Body Transformation

Prisoner Squats

Donkey Kick w/ Dumbbells

Jackknife

Dumbbell Squat

Walking Lunge

Bicep Curl

Hammer Curl

Tricep Kickback

Tricep Dip

Jump Rope

Burpees

High Knees

Star Jump

Renegade Row

Dumbbell Squat to Overhead Press

High Plank to Low Pank

Chest Press

Pushup

Dumbbell Row

Bicycle

Looking for some more summer body workouts to challenge yourself? Try our top-rated 7-Day Summer Legs Challenge.

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