Summer is just a few weeks away! If you’re ready to get toned and stronger for the summer this 4-week Summer Workout Program is all you need to kick your workout routine into high gear. This plan includes quick, but effective workouts to make the most of your time but get you the results you’re after.
Summer Workout Schedule
This workout plan includes guided workouts to walk you through every step of the way. Just follow along with the calendar and you’ll be fit for summer in no time. For this program you’ll need a pair of dumbbells. If you don’t have dumbbells you can use a kettlebell, or any other object in your home with a little weight such as water bottles, cans, or books.
Week 1|
Monday |
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Tuesday |
30 Min Cardio |
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Wednesday |
10 Min Legs & Glutes - repeat twice! |
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Thursday |
30 Min Cardio |
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Friday |
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Saturday |
30 Min Cardio |
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Sunday |
Rest & Recovery Day! |
Week 2
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Monday |
10 Min Legs & Glutes - repeat twice |
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Tuesday |
30 Min Cardio |
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Wednesday |
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Thursday |
30 Min Cardio |
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Friday |
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Saturday |
30 Min Cardio |
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Sunday |
Rest & Recovery Day! |
Week 3
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Monday |
Full Body HIIT - repeat 2 times |
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Tuesday |
30 Min Cardio |
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Wednesday |
10 Min Legs & Glutes - repeat three times |
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Thursday |
30 Min Cardio |
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Friday |
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Saturday |
30 Min Cardio |
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Sunday |
Rest & Recovery Day! |
Week 4
|
Monday |
10 Min Legs & Glutes - repeat three times |
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Tuesday |
30 Min Cardio |
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Wednesday |
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Thursday |
30 Min Cardio |
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Friday |
Full Body HIIT - repeat 2 times! |
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Saturday |
30 Min Cardio |
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Sunday |
Rest & Recovery Day! |
Strength Training
The meat of this program is a combination of high intensity training with bodyweight and light strength training exercises. This style of workout will help build lean strong muscle, while burning tons of calories! Better yet these sessions are quick - the longest one is just 30 minutes long, and even then, we will be starting with just 20-minute sessions and working our way up to the longer sessions over the course of the month.
You’ll find on some days of the week I’ve added in an additional bodyweight finisher - whether it be abs, core, or lower body. These short sessions won’t get your heart rate up nearly as high as the circuit training but are designed to be a little time dedicated to strengthening and toning some of those fan favorite areas to target for summertime!
Cardio Workouts
This plan includes 3, 30-minute cardio sessions each week. If you don’t have any fitness equipment at home for cardio workouts, don’t fear! You can literally fill this time with anything active you enjoy if it keeps your heart rate up. Walking, jogging, tennis, hiking, biking, kickball in the park with your family - you name it! With the weather as brilliant as it is, I encourage you to get your family and friends in on the fun.
If you do have a traditional cardiovascular machine like a cycle bike, rower, treadmill, or other equipment you’d like to use, by all means, feel free. For regular cardio, no need to push the pace or heart rate too hard, as we’re already getting that intense training 3 other days of the week. I encourage you to focus on keeping an enjoyable low intense steady pace for these workouts. That way you’re still burning calories with light activity but giving your muscles time to rest.
Stretching Sessions
Finally, I’ve scheduled a few stretching sessions throughout the week. I know these are the most tempting to skip, but this quick routine will take only 10 minutes of your time and keep your muscles and joints happy as you push your body over the course of the next 4 weeks. I encourage you to take this time for self-care.
I hope you enjoy this 4-month challenge to get fit and jumpstart your fitness routine for the summer! Consistent exercise paired with clean eating can yield those results you’re looking for, so stay vigilant. You’ve totally got this, and remember you’re not alone, we’re in this together! Let’s get fit!!
