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The Summer Body Workout You Can Do In Four Weeks

Passport – check. Sunglasses – check. A physique you’ll want to put on Instagram – ah.

They say a summer body is built in winter. But hitting the sand seemed a long time away back when mince pies were on the table. Now you’re a month away from wheels up, and those extra helpings of brandy butter are still hanging around your waist.

However, all’s not lost. Follow these rules, and after four weeks of sweat, discipline and calloused hands, you’ll have burnt off your man boobs to be left with a summer body that proves you know precisely which way the beach is.

How To Build A Summer Body (If You’ve Left It Too Late)

Don’t Starve Yourself

A crash diet won’t tighten your wobbling gut. “If you restrict calories too much, your body goes into shock mode,” says Leo Savage, a personal trainer who firms up fat at London’s Third Space gym. “That means anything you eat, it clings onto.”

Cut to 1,000 calories a day, and that summer body you’re after thinks you’re starving, so stores food rather than burning it as fuel. Which means that gut’s going nowhere.

Instead, aim for around 2,000 calories a day, with every meal based around lean protein – think chicken breast or salmon fillets, rather than protein powders – and vegetables. If it goes in the microwave, it doesn’t go in you. “You should have 40 per cent of your energy from protein, 30 per cent from carbs and 30 per cent from fat,” says Savage. You’ll still be at a fat-burning calorie deficit, but there’ll be enough going in to keep your engines stoked.

Eat To The Clock

What your summer body does with what you put into it is dictated by hormones. Insulin, which spikes when you eat carbs, is particularly bad at turning food into fat – especially if you have a particularly sugary diet. Besides cutting out processed food and booze – it’s just four weeks, remember – you need to time when you eat what to optimise how your body handles what you put in.

Insulin levels are stunted in the morning, so Savage advises avoiding carbs until dinner – ideally after a workout – which sends the hormone soaring and directs nutrients into now hungry muscles, not your love handles.

“You need to earn your carbs,” he says. Which means that on gym days, pair your chicken with a side of sweet potato or brown rice. Not a bag of Haribo.

Mo’ Muscle, Less Problems

Because you can’t live in the gym, the best way to burn fat is to increase your basal metabolic rate – the amount of energy your summer body needs simply to function. Muscle is active, which means it burns calories even when you’re not moving. Ergo the more you have, the better your body is at burning fat. Even when you’re sat at your desk.

Instead of running or cardio, Savage recommends a total-body dumbbell session twice a week, which builds beach-ready definition and strips away fat. But that doesn’t mean a quick bicep blast.

“The more joints you can move, the more muscle fibres your recruit and the more energy you burn,” he says. That means moves like deadlifts, rows and pull-ups, which exponentially increase your calorie count by hitting your body’s biggest muscle groups. And yes, pump your guns.

The Four-Week Summer Body Workout

Put simply, this is going to suck. But this month of hell buys that week in heaven.

The summer body workout regime is split between heavy metal and high-intensity metabolism-boosting exercises. Perform the weights workout twice a week, with at least two days between each session, and the same for the circuit workout.

For both, the harder you work, the better the results. Remember, you’re training against the clock.

The Heavy Metal Workout

Deadlifts

What: Perform four sets of five reps, with 60 seconds rest in between

How: Stand with a barbell on the floor, in front of your shins. Crouch down and grab the bar with both hands, keeping your weight on your heels. Drive up to standing, pause, then lower.

Bench Press

What: Perform four sets of 10 reps, with 60 seconds rest in between

How: Lie down on the bench press and grab the bar with a shoulder-width grip. Lower it, squeezing your shoulder blades together, until the bar brushes your nipples. Drive it up using your chest – make sure you don’t roll your shoulders forward. Pause, then repeat.

Bulgarian Split Squat

What: Perform four sets of 10 reps each leg, with 60 seconds rest in between

How: Stand with a barbell on your shoulders, with your back to a bench. Step back with your right foot so your laces are resting on the bench. Squat down with your left leg until your back knee almost touches the floor, then drive back up through your heel.

After all the reps, swap legs. That’s one set.

Cable Rows

What: Perform four sets of 10 reps, with 60 seconds rest in between

How: The cable machine is known for facilitating some of the best shoulder exercises inside the iron paradise. Sit with the handles in front of you, arms straight. Pull the weight back, keeping your shoulders down and squeezing your shoulder blades together. Pause and return.

Single-Arm Kettlebell Clean And Press

What: Perform four sets of 10 reps each side, with 60 seconds rest in between

How: Stand with feet shoulder-width apart and a heavy kettlebell on the floor, between your legs. Squat down and grab the handle with your right hand. Drive your hips forward and pull the weight up and over your head. Pause, then slowly lower and repeat.

After all your reps, switch arms.

30 Minute Cardio At 145bpm

“Do your cardio after your weights workout,” says Savage. Shifting tin will have exhausted the carb stores in your muscles, so your body needs to burn fat for fuel. Whether you run, cycle or row, work at a pace that’s challenging but doesn’t leave you gasping for breath.

The Fat-Burning High-Intensity Circuit

The name of today’s game is intensity. Short bursts of each exercise mean you can work at maximum effort, then catch your breath before tackling the next move.

Spiking your heart rate means more calorie burn now, and also the 36 hours after you leave the gym. Consider that bonus time in your four-week window.

Perform 30 seconds of each exercise, take 15 seconds rest, then move onto the next. After completing the Hollow Body, go back to the burpees. Complete five rounds total, then tackle the sprints.

Burpees

Stand with your feet shoulder-width apart. Squat down then kick your legs back into a press-up position. Jump your feet forward into a squat, jump as high as possible, then land and sink straight back into a squat. Repeat until you want to throw up.

Pull-Ups

Grab a pull-up bar with your palms facing forwards. From a dead hang, lift your body so your chin clears the bar. Pause, and slowly lower yourself.

Mountain Climbers

Start in a press-up position. Bring your right foot forward as far as possible, then drive it back and switch legs. Perform as quickly as possible, keeping your hips locked and back flat.

Kettlebell Swings

Grab a kettlebell with both hands and hold it between your legs. Tip forward from your hips, then snap them forward to drive the weight up in front of your face, arms straight. Control the weight as it swings between your legs, then drive it up again.

Hollow Body

Lie flat, with your lower back pushed into the ground. Reach out with your arms behind your head and point your toes as you reach hands, head and feet off the ground. Hold, then slowly lower.

Sprints

Sprint at maximum effort for 30 seconds. Pause for 30 seconds, then repeat. Complete 10 rounds total. Try not to be sick.

Summer means beach season, and beach season means one thing: less clothes.

If you like hitting the weights to build size in the winter and slimming down for summer, it’s time to switch that program up. The Built for the Beach program is designed as a six-week cycle.

Weeks 1, 2, 3 and 4 are set up as split routines (two body parts per day) segmented into a series of supersets (two exercises performed one after the other) per session. Split routines are a classic ‘bodybuilding’ approach to build muscle and burning fat. The supersets, which are a major component to this program, will force you to work more aggressively, revving your metabolism and resulting in more fat loss.

At the end of each workout, you’ll do an abdominal/core circuit. Rep ranges will vary between six and 15 repetitions to maximize hypertrophy (muscle growth), and rest periods will also be kept to a minimum—30 to 60 seconds at most.

As you progress from week to week there will be slight variations in the volume and structuring. For example: Week three will demand an extra exercise or superset on select days. Also, chest and back will be performed twice per week in week’s one and two, but legs will be performed twice per week in week three. Week four is a high-demand week with increased sets, reps, and exercises.

Week 5 is programmed as ‘fat flush’ stages. It will consist of total-body circuits to melt off any remaining fat. These two weeks are extreme high-intensity training, so you’ll only be taking rest when you absolutely need it.

The 6-Week Built for the Beach workout program

Built for the Beach: Week 1
Built for the Beach: Week 2
Built for the Beach: Week 3
Built for the Beach: Week 4
Built for the Beach: Week 5
Built for the Beach: Week 6

The 6-Week Built for the Beach diet program

To ensure the success of your training, make sure you stick with this comprehensive diet program from Tim McComsey, R.D.:

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This article was originally published on June 28, 2017.

Summer is here, and while you may not want to spend all your free time in a gym, you may still want to look like you have. Doing a quick workout can be effective and convenient when you don’t have a lot of time. With challenging total body moves and no breaks in between, a 5-minute summer body workout can get your muscles burning and your heart rate up. Whether you’re heading to the beach or to work, do these 6 exercises in 5 minutes and watch your body slim down and shape up!

1. Hundreds with Leg Lowers– Get your circulation going and core activated with this version of the Pilates Hundreds. Lie down on your back and bring your legs to a tabletop position. Curl your head neck and shoulders up and reach your arms forward, hovering above the ground. Straighten your legs up to the sky and start pumping the arms up and down without bending them. Inhale for 5 counts as you lower the legs as low as you can go without arching the lower back. Exhale for 5 counts as you lift the legs back up. Do this ten times, making sure to pull your navel into your spine and squeeze your inner thighs.

2. Side Plank Hip Taps– Get into a side plank position on your forearm keeping your shoulder directly over your elbow. Place the top hand on your hip or straighten it up to the sky. Pull your abs in and dip your lower hip to the ground and then back up using your obliques for 30 seconds. Repeat on the other side for another 30 seconds.

3. Criss Cross Mountain Climbers– Get into a pushup position with your hands slightly wider than your shoulders and your feet hip distance apart. Keep your shoulders over your wrists as you use your abs to pull the one knee into the opposite shoulder. Quickly return the foot back and switch sides. The faster your go, the more your heart rate will speed up. Be careful not to let your hips raise or change your shoulder position as go faster. Do for 1 minute.

4. Reverse Pushups– Stay in your push up position from the previous exercise. Bend your elbows to lower your body down to the ground halfway. Bend your knees as you straighten your arms and bring the hips back towards your heels. Your shins should be hovering the ground. Straighten your legs to come back into your pushup position with your shoulders over your wrists. Repeat in this direction for 30 seconds and then reverse the motion for another 30 seconds.

5. Side Lunge Squats- Clasp your hands together in front of your chest with your elbows out. Squat down with your back straight and your feet shoulder distance apart. Stand back up and step out into a side lunge on your right leg. Try to get your right thigh parallel to the ground without letting your knee pass your toe. Push off the right heel to come back up to center. Squat again with both legs and then lunge out to the left. Do this for 1 minute.

What’s your favorite summer body workout?

Also by Crystal: This Animal Flow Workout Will Tighten You All Over—& Unleash Your Primal Side (Video)

Chisel Your Entire Core With These 5 Brilliant No-Crunch Ab Exercises (Video)

Related: 4 Toning Core and Thigh Moves

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Video: Crystal Chin

Admit it: Your motivation skyrockets whenever you’re challenged. Throwback to that time your roommate dared you to eat an entire pint of ice cream in one sitting—and you crushed it. (No? Just me?)

Well, get ready for a challenge that will make you feel a hell of a lot better afterward. Women’s Health teamed up with NASM-certified fitness trainer Bree Branker to create the Women’s Health Summer Workout Challenge, a 4-week plan designed to get you some serious results. You’ll build muscle, sweat buckets, and work your way to a stronger body.

Don’t stress if you’ve never even picked up a dumbbell. “The moves are quite foundational, so this is great for all levels,” says Branker. “To make it more advanced, simply add heavier weight and complete extra reps!

Join our Facebook group for daily motivation, progress checks, and more!

Every week of the challenge, you’ll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. As you go through the challenge, reference this calendar to keep track of which workouts to tackle day-to-day:

Jewelyn Butron

You can find links to each workout routine below:

Monday: Upper-Body Workout

Tuesday: Lower-Body Workout

Wednesday: Rest

Thursday: Abs Workout

Friday: Full-Body Workout

Saturday: Cross-Training

Sunday: Rest

Bree’s Tip: Yoga and Pilates are great for cross-training days. The bodyweight moves help you get even stronger, and all that stretching will help you perform better during other workouts.

Each week, you’ll focus on a new mini-goal. Week one, master your form. “These moves work wonders for lean, toned muscle mass if they’re done properly,” says Branker. Not to mention, proper form means optimal results and less risk of injury.

During week two, try increasing the number of reps you crank out per set. So if you did 10 reps in 40 seconds the first go-round, aim for 15, and so on.

For week three, Branker suggests upping your weights, especially if you’re working on building more muscle mass—just make sure your form is solid before doing so. “If you’re compensating to keep the weight, drop it,” she says. “It’s all about dialing in and listening to your body.”

Then, in week four, challenge yourself to do another round (or two) of the circuit. How do you know it’s time to level-up? “Take note of how long you feel breathless after a workout,” says Branker. “If your heart rate returns to normal so quickly that you’ve clearly got more in the tank, use it!”

As far as motivation goes, Branker suggests rewarding yourself for reaching each milestone in your fitness goals (think: completing one week of the challenge; squeezing in an extra round during abs day). “It can be reservations at your favorite restaurant, that new pair of shoes you’ve been eyeing, whatever! But I love treating myself!”

Speaking of treating yourself…be sure to actually take advantage of those rest days. “Make plans to chill,” says Branker. “Maybe it’s a movie, a dinner, or show. Deliberately put yourself in a situation where you aren’t active.”

And, most importantly, “Have fun! If it’s not fun, you won’t want to do it,” says Bree. “Find a workout buddy, a great playlist, a cute fitness outfit—and make the time you spend on this challenge time you look forward to.”

Kristine Thomason Fitness & Wellness Editor Kristine Thomason is the fitness & wellness editor at Women’s Health, where she edits, writes, and helps oversee the food and fitness sections of the website and magazine.

How To Get A Summer Body In Four Weeks

Summer is almost here. So if you need a highly effective training plan to blitz yourself into beach body shape, you’re in the right place.

This four-week plan has been designed to deliver the maximum bang for your back. To this end it’s split into two fortnight-long “blocks”: the first block will lay the foundations of bigger, stronger muscles and start the process of stripping away fat, while the second is an all-out assault on the iron to force your body to add lean hard muscle mass while burning the remainder of your body fat stores for fuel. In short, it will dramatically change how you look – and feel – without your shirt on.

Simply read the instructions below, then get started on the plan. It’s easy to follow, but it will require dedication and focus from you to get the best results possible. Give it everything you’ve got and see how much you can change your body for the better in just one month.

The Training Plan Explained

The theory

The plan contains two blocks. The first has four sessions a week: chest and arms; legs and delts; back and arms; and chest and delts. It means you’re training your major upper-body muscles twice a week, a high-frequency approach that will change your body fast.

Super start

The workouts for the first fortnight of the plan begin below. In this first two-week block each workout has six moves: the first two are performed as straight sets, then the third and fourth move are done as a superset, as are the fifth and sixth moves. Follow the order exactly.

Gain train

This high-intensity approach means you’ll build muscle and burn fat. Do the exercises in order, sticking to the sets, reps, tempo and rest periods detailed.

The tempo code refers to the number of seconds taken to complete each part of the exercise. Taking the bench press as an example, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement.

In week two the workouts are the same, except that some key variables have been tweaked to keep your body comp gains coming. Jump to week two of block one.

Big changes

In the final fortnight of the plan the sessions have been changed to shock your body into growing as much muscle mass as possible while stripping away the maximum amount of fat. There are four sessions: chest and triceps; legs and abs; back and biceps; and chest and delts. Jump to block two, week one.

Strong finish

In this second block all the moves are done as straight sets so you can focus on lifting as heavy as you can while maintaining good form and hitting the target rep count. For the final week, the key variables have again been tweaked so that you finish as big and lean as possible. Jump to block two, week two.

What Next?

Ready to take your training to the next level? Our friends at the New Body Plan can help. Their training and nutrition plans can transform your body in just eight weeks.

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Lifestyle Tips

Help your body add maximum muscle while torching as much belly fat as possible by adopting these four better-body habits.

Drink more

Water, that is. Staying hydrated has repeatedly been shown to improve physical and mental well-being and performance. Research has found people who drank more water felt less fatigued, had better focus and experienced improved mood – all factors that promote a sense of well-being. Aim for at least two litres a day, and carry a water bottle around with you so it’s easy to keep drinking all day long.

Be mindful

Focusing on what’s happening in the moment can lower your stress levels and improve motivation. If you’re new to mindfulness, start with being more mindful at mealtimes. All this means is having meals away from the TV, your phone and other distractions, so that you focus on the act of eating and how it makes you feel. It will make you more conscious about what you’re putting in your body and prevent over-eating.

Eat your greens

Eating more veg is the single most important habit to adopt for greater health. Veg is packed with vitamins, minerals, fibre and other compounds such as phytochemicals that have numerous health-boosting qualities. Eat about two fist-sized portion of veggies with every meal, alongside a palm-sized portion of high-quality protein, and you’ll transform your body faster than you thought possible.

Sleep deeper

Good-quality sleep is essential to building muscle and getting lean, so put your phone and laptop to sleep at least 45 minutes before you want to go to bed to improve your chances of falling asleep and staying asleep. These screens emit blue light, which is the same wavelength as dawn light, and so is interpreted by your brain as a sign that it’s time to wake up and get active. Turn all your screens off, then turn in.

Block 1 Week 1

Monday Workout: Chest And Arms

1 Bench press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Cable cross-over

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

3A Incline dumbbell shoulder press

Sets 3 Reps 12 Tempo 2010 Rest 30sec

Lie flat on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and get your body tight. Press the weights straight up so your arms are straight, then lower them under control.

3B Incline biceps curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

4A Cable biceps curl

Sets 3 Reps 15 Tempo 2011 Rest 30sec

Stand tall in front of a cable machine, holding a bar handle attached to the lower pulley with palms facing up. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Squeeze your biceps at the top, then lower.

4B Cable triceps press-down

Sets 3 Reps 15 Tempo 4010 Rest 60sec

Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Wednesday Workout: Legs And Delts

1 Back squat

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding a barbell across the back of your shoulders. Keeping your chest up and your whole body tense, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Overhead press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Stand tall, holding a barbell across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

3A Leg extension

Sets 3 Reps 12 Tempo 2011 Rest 30sec

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tense, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start.

3B Hamstring curl

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tense, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start.

4A Seated dumbbell overhead press

Sets 3 Reps 15 Tempo 2010 Rest 30sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

4B Seated dumbbell lateral raise

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows. Return slowly to the start.

Friday Workout: Back And Arms

1 Bent-over row

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Hold a barbell with a shoulder-width grip, bending your knees slightly. Bend at the hips until you’re at roughly 45° to the floor. Pull the bar up to touch your sternum, then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

2 Lat pull-down

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3A Seated cable row

Sets 3 Reps 12 Tempo 2011 Rest 30sec

Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause at the top position, then return to the start.

3B Underhand lat pull-down

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Position yourself at the machine with a narrow underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

4A Cable straight-arm pull-down

Sets 3 Reps 15 Tempo 2011 Rest 30sec

Stand tall, facing the cable machine and holding a straight bar handle with both hands. Keeping your arms straight, pull the bar down towards your thighs in a smooth arc. Pause at the bottom, then reverse the movement back to the start.

Sets 3 Reps 15 Tempo 2011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Saturday Workout: Chest And Delts

1 Incline bench press

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie flat on an incline bench, holding a barbell with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Incline dumbbell flye

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

3A EZ-Bar upright row

Sets 3 Reps 12 Tempo 2011 Rest 30sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

3B Dumbbell lateral raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

4A Dumbbell pull-over

Sets 3 Reps 15 Tempo 2011 Rest 30sec

Lie flat on a bench, holding a dumbbell with both hands above your chest with straight arms. Lower the weight behind your head under control, keeping your arms straight, then raise it back to the start position.

4B Press-up

Sets 3 Reps 14 Tempo 2010 Rest 60sec

Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully.

Block 1: Week 2

With week 1 in the bag you should be feeling and looking good. You’ll have already noticed your T-shirt sleeves feeling a little bit tighter, and maybe even moved up a notch on your belt. But now’s not the time to kick back and celebrate – it’s the time to push on harder to accelerate your results.

In this second week of the plan you’ll do the same workouts in the same order as in the first week. All the moves of each workout are the same too. This isn’t us being lazy: because you are now familiar with this routine, you can attack each session harder to create the right stimulus for your body to maximise the amount of muscle it can build and fat it can burn.

Besides, there’s one big difference in this week to make the workouts harder (and hence more effective). There’s an additional set for the first four moves of each session – so you’ll do four sets of moves 1, 2, 3A and 3B. Stay focused and keep the faith – this is a big week and you need to get after it from the first rep of every set.

Exercise Sets Reps Tempo Rest
1 Bench press 4 12 2010 60sec
2 Cable cross-over 4 12 2011 60sec
3A Incline dumbbell press 4 12 2010 30sec
3B Incline biceps curl 4 12 2011 60sec
4A Cable biceps curl 3 15 2011 30sec
4B Cable triceps press 3 15 2010 60sec
Exercise Sets Reps Tempo Rest
1 Squat 4 12 2010 60sec
2 Overhead press 4 12 2010 60sec
3A Leg extension 4 12 2011 30sec
3B Hamstring curl 4 12 2011 60sec
4A Seated overhead press 3 15 2010 30sec
4B Seated lateral raise 3 15 2010 60sec
Exercise Sets Reps Tempo Rest
1 Bent-over row 4 12 2011 60sec
2 Lat pull-down 4 12 2011 60sec
3A Seated row 4 12 2011 30sec
3B Underhand lat pull-down 4 12 2011 60sec
4A Straight-arm pull-down 3 15 2011 30sec
4B Cable triceps press 3 15 2011 60sec
Exercise Sets Reps Tempo Rest
1 Incline bench press 4 12 2010 60sec
2 Incline dumbbell flye 4 12 2011 60sec
3A EZ-bar upright row 4 12 2011 30sec
3B Dumbbell lateral raise 4 12 2011 60sec
4A Dumbbell pull-over 3 15 2010 30sec
4B Press-up 3 15 2010 60sec

Block 2: Week 1

Monday Workout: Chest And Triceps

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Lie flat on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

2 Triceps dip

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, lower your body by bending your elbows until they’re at 90°. Press back up to return to the start.

3 Dumbbell bench press

Sets 4 Reps 10 Tempo 3010 Rest 60sec

Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and tense your muscles. Press the weights straight up so your arms are straight, then lower them under control.

4 Cable cross-over

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley. Keeping your chest up and core braced, bring your hands down in a smooth arc to meet in front of your body. Hold for a second, then return to the start.

5 One-arm cable press

Sets 4 Reps 12 each side Tempo 3010 Rest 60sec

Stand tall with your back to a cable machine, holding a D-handle in one hand. Keeping your chest up and core braced, press your hand forwards until your arm is straight. Reverse the move to the start and repeat for all the reps, then switch arms.

6 Cable triceps press-down

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Stand tall, facing the cable machine and holding a straight bar handle with palms facing down. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.

Wednesday Workout: Legs And Abs

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Stand tall, holding a barbell across the back of your shoulders. Keeping your chest up and your whole body tense, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

2 Romanian deadlift

Sets 4 Reps 8 Tempo 3010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip. With a slight bend in your knees, hinge forwards from the hips and lower the bar until you feel a stretch in your hamstrings. Reverse the move to the start.

3 Leg extension

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tense, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start.

4 Hamstring curl

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tense, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start.

5 Hanging knee raise

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Hang from a bar with your legs straight and abs braced. Use your lower abs to draw your knees up towards your torso, then lower your feet until your legs are straight. Keep tension on your core throughout.

6 Crunch

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Lie flat on your back with your knees bent and feet flat on the floor, and cross your arms over your chest (or touch your fingers to your temples). Engage your abs, then raise your torso off the floor without tensing your neck. Lower back to the start.

Friday Workout: Back And Biceps

1 Hammer-grip chin-up

Sets 4 Reps 8 Tempo 3011 Rest 60sec

Grip the handles with palms facing and hang with your body straight. Brace your abs and glutes and engage your lats, then pull up until your chin is above your hands. Pause at the top, then lower yourself back to the start under control.

2 Wide-grip lat pull-down

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Position yourself at the machine, holding the bar with hands as wide apart as possible. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 Prone dumbbell row

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Lie chest-down on an incline bench, holding a dumbbell in each hand. Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position for a second, then lower the weights back to the start .

4 Prone dumbbell flye

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights out to the sides, leading with your elbows. Hold the top position for a second, then lower the weights back to the start.

5 Seated cable row

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause at the top position, then return to the start.

6 Incline biceps curl

Sets 4 Reps 12 Tempo 3010 Rest 60sec

Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights.

Saturday Workout: Delts And Abs

1 Seated dumbbell overhead press

Sets 4 Reps 8 Tempo 3011 Rest 60sec

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

2 Seated dumbbell lateral raise

Sets 4 Reps 8 Tempo 3011 Rest 60sec

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows. Return slowly to the start.

3 EZ-bar upright row

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

4 Weighted bench crunch

Sets 4 Reps 10 Tempo 3011 Rest 60sec

Lie flat on a bench with your knees bent and feet flat on the floor, holding a dumbbell in both hands above your chest. Engage your abs, then raise your torso off the bench without tensing your neck. Lower back to the start.

Sets 4 Reps 12 Tempo 3011 Rest 60sec

Hang from a bar with your legs straight and abs braced. Use your lower abs to draw your knees up towards your torso, then lower your feet until your legs are straight. Keep tension on your core throughout.

6 Plank

Sets 4 Time 45sec Tempo N/A Rest 60sec

Get into position, supporting yourself on your forearms with your elbows underneath your shoulders. Engage your abs, then raise your hips so that your body forms a straight line from head to heels. Hold this position and don’t let your hips sag.

Block 2: Week 2

As we explained at the start of this workout plan, everything changed after the first fortnight – the second block contains sessions that hit different body groups in a different order using different moves. That’s because you need to shake things up regularly to keep your body from settling into its comfort zone so you can add significant amounts of lean muscle mass and create the right conditions for burning belly fat so those abs are revealed.

And as with the second week of block 1, there’s some key changes in the second week of block 2 too: namely that you’ll do extra reps for every set of every move. In some instances you will be able to lift the same weight as in the first week, and work your muscles even harder, but for some moves you may need to reduce the weight to hit the target rep count. Prioritise hitting the reps and tempo target over lifting as heavy as possible because that’s what gets the best results.

Exercise Sets Reps Tempo Rest
1 Incline bench press 4 10 3010 60sec
2 Triceps dip 4 10 3010 60sec
3 Dumbbell bench press 4 12 3010 60sec
4 Cable cross-over 4 12 3011 60sec
5 One-arm cable press 4 15 3011 60sec
6 Cable triceps press 4 15 3011 60sec
Exercise Sets Reps Tempo Rest
1 Squat 4 10 3010 60sec
2 Romanian deadlift 4 10 3010 60sec
3 Leg extension 4 12 3011 60sec
4 Hamstring curl 4 12 3011 60sec
5 Hanging knee raise 4 15 3011 60sec
6 Crunch 4 15 3011 60sec
Exercise Sets Reps Tempo Rest
1 Hammer-grip chin-up 4 10 3011 60sec
2 Wide-grip lat pull-down 4 10 3011 60sec
3 Prone dumbbell row 4 12 3011 60sec
4 Prone dumbbell flye 4 12 3011 60sec
5 Seated row 4 15 3011 60sec
6 Incline dumbbell curl 4 15 3011 60sec
Exercise Sets Reps Tempo Rest
1 Seated overhead press 4 10 3010 60sec
2 Seated lateral raise 4 10 3011 60sec
3 EZ-bar upright row 4 12 3011 60sec
4 Weighted bench crunch 4 12 3011 60sec
5 Hanging knee raise 4 15 3011 60sec
6 Plank 4 60sec N/A 60sec

Ready for Summer? Top 10 Bodyweight Exercises to Get In Shape

Summer will be here before you know it and we hope you know how important it is to avoid crash dieting and extreme workouts in order to get in shape! The faster you try to lose the weight, the faster it will come right back. So don’t wait, start today and get in shape for summer the healthy way.

Note:

If you’re really serious about losing weight and getting in shape, you absolutely have to clean up your diet and take time for recovery! It’s simply not healthy to work out for hours and only focus on calories burned. You must also start incorporating more quality, unprocessed foods into your diet, stay hydrated, and get enough sleep!

Get In Shape for Summer with These 10 Bodyweight Exercises

1. Side-to-Side Push-Ups

We’re all familiar with push-ups (which are a great exercise!). But let’s mix it up a bit with this side-to-side variation.

2. High Plank Leg Lifts

As with all plank variations, you’re really working your core here. But with the leg lift, you’re giving that booty some extra love as well.

3. High Plank Knee-to-Elbow

This is one of my favorite moves for a strong core and tight abs. Bringing that knee to the elbow really works the sides of your waist (your obliques).

4. Mountain Climbers

Burn baby, burn! This move is awesome for the abs and really kicks up the fat-burning cardio!

5. Superman Pull

A strong back looks good and feels good! And don’t forget that the lower back is part of a strong core.

6. Side Lunges

Lunges in general work a lot of muscles resulting in more calories burned! These side lunges work your glutes, quadriceps, adductors, abductors, hamstrings, calves, and your core.

7. Curtsy Lunges

Lunges of all sorts are amazing for strong legs and a nice butt 😉 A curtsy lunge is a great variation to really build a strong booty!

8. Jump Squats

Leg strengthening and cardio in one movement! This exercise finds its way into all my leg circuits.

9. Inchworms

Inchworms are a great move for flexibility through the backs of the legs as well as for core and upper body strength.

10. Triceps Dip

And for those backs of the arms that everyone always complains about, triceps dips are the answer!

As mentioned before, these moves aren’t the only solution to get in you in shape for summer – but they will help!

Want more bodyweight training exercises and tons of workouts to guide you on your way to a healthier and fitter you? Download the Runtastic Results app and start your 12-week training plan today!

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Workout for summer body

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