A simple plan that you can actually stick to!
The key to improving your health and fitness level is consistency. A single workout won’t magically alter your body, but exercising regularly can create huge improvements, even in a short amount of time. While Summer is approaching quickly, you can grow stronger, lose body fat, create muscle, and improve your endurance in as little as a few weeks. This weekly workout plan is designed to help you accomplish all of these things and build healthy, long-term habits along the way. The exercises we’ve chosen for each workout are simple but efficient moves. When combined, they create a perfectly challenging fitness program that will target all of your beach-body muscles!
Choose Your Rest Day and Stay Consistent!
We know that any well-rounded workout program must have some flexibility, so this plan allows you to choose your rest day. There are six workouts to be performed throughout the week, on the days that work best for you. As long as you complete them, you will see results.
Additionally, we’ve built this weekly workout plan to accommodate varying fitness levels. Beginners should start with only 2 rounds per workout and a very light set of dumbbells. More advanced individuals can do up to 6 rounds using heavier weights. If you’re ready to make a real commitment and get in shape for Summer, jump right into the weekly workout plan below!
Weekly Workout Plan to Get in Tip-Top Shape for Summer!
What You’ll Need: A gym timer, a mat or towel to lay on the floor, and a set of appropriately heavy dumbbells
What to Do: You’ll have six workouts per week and one rest day. For each workout, set your timer to 45 seconds of exercise and 15 seconds of rest. Complete all the moves in order and repeat with little to no rest between rounds.
Beginners: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds
Move up a fitness level when you feel your workout is no longer a challenge. Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout! You’ve got this!
Day 1: Legs & Cardio
1. Burpees
2. Reverse Lunge with Front Kick (Right Leg)
3. Reverse Lunge with Front Kick (Left Leg)
4. Squat Jump
5. Sumo Squat
Day 2: Arms
1. Push-Ups
2. Bicep Curls
3. Triceps Extensions
4. Up & Down Plank
Day 3: Abs & Cardio
1. Burpees
2. Mountain Climbers
3. Russian Twist
4. Plank Hip Twist
5. Jackknife Sit-Ups
Day 4: Legs
1. Sumo Squat
2. Walking Lunges
3. Reverse Lunge with Front Kick (Right Leg)
4. Reverse Lunge with Front Kick (Left Leg)
Day 5: Shoulders, Chest, and Back
1. Push-Ups
2. Mountain Climbers
3. Up & Down Planks
4. Burpees
Day 6: Abs
1. Russian Twist
2. Leg Lifts
3. Plank Hip Twist
4. Straight Leg Sit-Ups
5. Jackknife Sit-Ups
Instructional Videos
Burpees
Reverse Lunge with Kick
Squat Jump
Sumo Squat
Push Ups
Bicep Curls
Triceps Extensions
Up & Down Plank
Mountain Climbers
Russian Twist
Plank Hip Twist
Jackknife Sit-Up
Walking Lunges
Leg Lifts
Straight Leg Sit Ups
What do you think of this Weekly Workout Plan to Help You Get In Tip-Top Shape for Summer? Are you gonna give it a shot? Let us know in the comment section!
If you enjoyed this program, you may also like:
Also, be sure to follow us on Pinterest and subscribe to our daily eNewsletter to be the first to know about our newest workout routines!
