THE BEST FULL-BODY SUMMER WORKOUT PLAN

Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It’s a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.

Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a “high octane” workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.

During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.

THE BEST NUTRITION PLAN TO LOSE THE LAST 15 POUNDS

   

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can’t finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don’t train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

So, are you ready to start getting in shape with our 4 week Summer Cycle?

DAY 1

EXERCISE 1

JUMP ROPEYou’ll need: Jump RopeHow to

5sets
30 secreps
rest
Can be subbed for a 10 minute cardio warm-up.

EXERCISE 1A

LEG PRESSHow to

3sets
15reps
rest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 1B

DUMBBELL SHOULDER PRESSYou’ll need: DumbbellsHow to

3sets
10reps
30-40 secrest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 2A

DUMBBELL SUMO SQUAT

3sets
8reps
rest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 2B

DUMBBELL LATERAL RAISEYou’ll need: DumbbellsHow to

3sets
10reps
30-40 secrest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 3A

MACHINE LEG CURLHow to

3sets
12reps
rest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 3B

DUMBBELL FRONT RAISEYou’ll need: DumbbellsHow to

3sets
15reps
30-40 secrest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 4A

DUMBBELL STEP-UPYou’ll need: Bench, Box, DumbbellsHow to

3sets
6*reps
rest
*each leg | Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 4B

DUMBBELL UPRIGHT ROWYou’ll need: DumbbellsHow to

3sets
10reps
30-40 secrest
Jump rope 30 seconds/ Stationary Bike in between each set.

EXERCISE 5A

STABILITY BALL CRUNCH

3sets
25reps
rest

EXERCISE 5B

GENERAL PLANKYou’ll need: No EquipmentHow to

sets
20-30 secreps
rest

EXERCISE 5C

CRUNCHYou’ll need: No EquipmentHow to

3sets
20reps
rest

DAY 2

EXERCISE 1

JUMP ROPE You’ll need: Jump Rope

5sets
30 secreps
rest
Can be subbed for 10 minute cardio warm-up.

EXERCISE 2A

BARBELL BENCH PRESSYou’ll need: Barbell, Bench

3sets
8reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 2B

BARBELL BENT-OVER ROWYou’ll need: Barbell

3sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3A

ALTERNATING INCLINE DUMBBELL BENCH PRESSYou’ll need: Bench, Dumbbells

3sets
8reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3B

LAT PULLDOWNYou’ll need: Adjustable Cable Machine, Lat Pulldown Bar

3sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4A

CABLE FLYE

3sets
12reps
rest
Perform cable flye at mid-level | Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4B

GENERAL PUSHUPYou’ll need: No Equipment

3sets
15reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5A

CABLE HIGH ROW WITH BAR

 
3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5B

CABLE PULLOVER WITH ROPE

3sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 6A

STABILITY BALL CRUNCH

3sets
25reps
rest

EXERCISE 6B

GENERAL PLANKYou’ll need: No Equipment

sets
20-30 secreps
rest

EXERCISE 6C

CRUNCHYou’ll need: No Equipment

3sets
20reps
rest

DAY 3

EXERCISE 1

JUMP ROPEYou’ll need: Jump Rope

5sets
30 secreps
rest
Can be subbed for 10 minute cardio warm-up.

EXERCISE 2A

BODYWEIGHT JUMP SQUATYou’ll need: No Equipment

3sets
8reps
rest
Use bodyweight | Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3B

SMITH MACHINE SQUAT

3sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4A

DUMBBELL SIDE LUNGEYou’ll need: Dumbbells

4sets
8reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4B

ALTERNATING DUMBBELL BICEPS CURLYou’ll need: Dumbbells

4sets
10reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4C

CLOSE-GRIP PUSHUP

4sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5A

DUMBBELL STRAIGHT-LEG DEADLIFTYou’ll need: Dumbbells

3sets
12reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5B

PREACHER CURL

3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5C

INCLINE EZ-BAR LYING TRICEPS EXTENSIONYou’ll need: EZ-Bar, Bench

3sets
15reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

DAY 4

EXERCISE 1

JUMP ROPEYou’ll need: Jump Rope

5sets
30 secreps
rest
Can be subbed for 10 minute cardio warm-up.

EXERCISE 2A

DUMBBELL BENCH PRESSYou’ll need: Bench, Dumbbells

2sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 2B

HIGH CABLE FLYE

3sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3A

INCLINE BARBELL BENCH PRESSYou’ll need: Barbell, Bench

3sets
8reps
rest

EXERCISE 3B

MILITARY PRESSYou’ll need: Barbell

3sets
6reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4A

CABLE LATERAL RAISEYou’ll need: Adjustable Cable Machine

3sets
12reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4B

CABLE FRONT RAISEYou’ll need: Adjustable Cable Machine, Rope Attachment

3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4C

DUMBBELL BENT-OVER RAISE

3sets
15reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5A

GENERAL PUSHUPYou’ll need: No Equipment

3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5B

ARNOLD PRESSYou’ll need: Dumbbells How to

3sets
20reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 6A

KNEELING CABLE CRUNCHYou’ll need: Adjustable Cable Machine, Rope Attachment How to

3sets
25reps
rest

EXERCISE 6B

GENERAL PLANKYou’ll need: No Equipment How to

sets
20-30 secreps
rest

EXERCISE 6C

STABILITY BALL CRUNCH

3sets
20reps
rest

DAY 5

EXERCISE 1

JUMP ROPEYou’ll need: Jump Rope

5sets
30 secreps
rest
Can be subbed for 10 minute cardio warm-up

EXERCISE 2A

SEATED CABLE ROWYou’ll need: Adjustable Cable Machine, V-Handle Attachment

3sets
10reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 2B

SEATED BARBELL BICEPS CURLYou’ll need: Barbell, Bench

3sets
12reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 2C

DUMBBELL LYING TRICEPS EXTENSIONYou’ll need: Bench, Dumbbells

3sets
12reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3A

STATIC BACK EXTENSIONYou’ll need: Roman Chair

3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3B

INCLINE DUMBBELL BICEPS CURLYou’ll need: Bench, Dumbbells

3sets
8reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 3C

DUMBBELL OVERHEAD TRICEPS EXTENSION

3sets
15reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4A

ONE-ARM LAT PULLDOWN

3sets
12*reps
rest
*per arm | Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4B

WIDE-GRIP BARBELL BICEPS CURL

3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 4C

BODYWEIGHT DIPYou’ll need: Dip Station

3sets
15reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5A

REVERSE-GRIP BARBELL BENT-OVER ROW

3sets
15reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5B

CLOSE-GRIP BARBELL BICEPS CURL

3sets
8reps
rest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 5C

CLOSE-GRIP PUSHUP

4sets
10reps
30-45 secrest
Jump rope 30 seconds/stationary bike in between each set.

EXERCISE 6A

KNEELING CABLE CRUNCHYou’ll need: Adjustable Cable Machine, Rope Attachment

3sets
25reps
rest

EXERCISE 6B

GENERAL PLANKYou’ll need: No Equipment

sets
20-30 secreps
rest

EXERCISE 6C

STABILITY BALL CRUNCH

3sets
20reps
rest
https://www.muscleandfitness.com/workouts/workout-routines/summer-full-body-workout-routines

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