Summer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Summer Workout Plan

Summer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Summer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Summer Legs, Chest,Triceps, & Core Workout

Notes for Week 1, Day 1

One-arm overhead tricep extension repetitions are listed per arm.

You are going to do 5 minutes on the elliptical at the beginning of the workout to make sure that your muscles and joints are warmed up and loose for the workout. The reason that the core and abs exercises are at the beginning of the workout is because we want to be able to engage the core and activate those muscle to help prevent injury during the rest of the workout.

For the push-ups you can take as many breaks as you need but you have to do all of the repetitions before the workout is over. If you need to you can also do them on your knees.

If you would like to you can substitute the cardio exercises around. If you want to go for a walk outside instead of using the elliptical or if you want to go play a game of basketball that is fine. Just make sure that you are doing something for your cardio. Enjoy the nice summer weather outside.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Intermediate
3 sets, 00:01:00
3 00:01:00 --:--
Abs / Intermediate
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps, 00:30 rest
3 10 00:30
--
--
3 sets, 10 reps, 00:30 rest
3 10 -- 00:30
--
--
3 sets, 10 reps, 00:30 rest
3 10 -- 00:30
--
--
3 sets, 10 reps, 00:30 rest
3 10 00:30
--
--
3 sets, 10 reps, 00:30 rest
3 10 -- 00:30
--
--
3 sets, 10 reps, 00:30 rest
3 10 -- 00:30
--
--
1 sets, 40 reps, 01:00 rest
1 40 01:00
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summer, like no other time of the year, brings about that desire to get active and get fit. Pool parties, beaches, and summer sports all invoke the craving to get in shape. Let the Summer Workout Plan be your guide as you get yourself ready for all that summer has to offer. Equal Opportunity... more

Summer, like no other time of the year, brings about that desire to get active and get fit. Pool parties, beaches, and summer sports all invoke the craving to get in shape.

Let the Summer Workout Plan be your guide as you get yourself ready for all that summer has to offer.

Equal Opportunity Summer Body Workout

This is an extraordinary summer workout plan for women, as it can get you bikini ready and maintain it throughout the summer months.

Likewise, the warm weather means guys go without their shirts a lot, making this type of training a great summer workout plan for men, as well.

The Summer Workout Schedule

Being stuck in the gym 5-6 days a week when the weather is perfect is unappealing to most. Therefore, the summer workout schedule is a simple three-day-a-week plan.

You can use any three non-consecutive days you like, provided you give yourself at least one day in between each workout as a rest day.

The Summer Workout Routine

Variety will be your ally as you take on the summer workout program. Between the first and second workouts, you will cover resistance training for the entire body.

Using a combination of cable machines, your own body, and free weights, you will stimulate the muscles from head-to-toe and build lean mass. Additionally, a cardio session is included at the end of these workouts to improve endurance, performance, and aid in getting and staying lean.

The third workout of the week is a full body circuit. For this particular workout, you will push yourself to perform each move, in sequence, with no rest in between exercises, and then repeat the workout two more times. This type of training can be challenging, but also very rewarding due to its amazing fat loss benefits.

The Summer Ab Workout

Core work is included in all three of the summer fitness routines.

In the first two workouts, the core work is put towards the beginning. The reason for this is that it puts your focus on the muscles of the core and will allow you to focus on keeping those very muscles engaged throughout the remainder of the workouts. Keeping the core engaged is essential to effective training and also helps prevent injury.

Summer Workout Tips

Summer workouts are great, but come with their own nuances. It is essential to keep yourself hydrated at all times. Dehydration can lead to a plethora of issues beyond just fatigue.

The cardio in these programs can be substituted with outdoor activity, but be prepared with proper equipment, shoes, clothing, and sun protection to keep yourself safe. Lastly, take advantage of extra warm muscles and really put the effort into stretching to derive even more benefit from each summer workout.

This is your ultimate summer body workout plan. By dedicating just three days a week and following the program, you will find yourself fitter, leaner, and ready for all the activities summer has to offer. Get started today with the Summer Workout Plan and make this your fittest summer ever!

Summer Legs, Back, Shoulders, Biceps & Core Workout

Notes for Week 1, Day 2

Lying hip abduction repetitions/time are listed per side.

Make sure that you are watching the time and only taking the rest times listed in between each exercise. This will help you to really improve your cardio and help your muscle tone. Along with doing this summer workout you need to do your best to eat healthy and get enough sleep at night. Doing these things will help to provide a better lifestyle and help to give you a great summer.

Instead of doing the stair climber in the gym you can go to the park and walk up some hills or find a set of stairs or bleachers outside and do your cardio outside.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Obliques / Intermediate
3 sets, 00:00:30
3 00:00:30 --:--
Abs / Beginner
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summer, like no other time of the year, brings about that desire to get active and get fit. Pool parties, beaches, and summer sports all invoke the craving to get in shape. Let the Summer Workout Plan be your guide as you get yourself ready for all that summer has to offer. Equal Opportunity... more

Summer, like no other time of the year, brings about that desire to get active and get fit. Pool parties, beaches, and summer sports all invoke the craving to get in shape.

Let the Summer Workout Plan be your guide as you get yourself ready for all that summer has to offer.

Equal Opportunity Summer Body Workout

This is an extraordinary summer workout plan for women, as it can get you bikini ready and maintain it throughout the summer months.

Likewise, the warm weather means guys go without their shirts a lot, making this type of training a great summer workout plan for men, as well.

The Summer Workout Schedule

Being stuck in the gym 5-6 days a week when the weather is perfect is unappealing to most. Therefore, the summer workout schedule is a simple three-day-a-week plan.

You can use any three non-consecutive days you like, provided you give yourself at least one day in between each workout as a rest day.

The Summer Workout Routine

Variety will be your ally as you take on the summer workout program. Between the first and second workouts, you will cover resistance training for the entire body.

Using a combination of cable machines, your own body, and free weights, you will stimulate the muscles from head-to-toe and build lean mass. Additionally, a cardio session is included at the end of these workouts to improve endurance, performance, and aid in getting and staying lean.

The third workout of the week is a full body circuit. For this particular workout, you will push yourself to perform each move, in sequence, with no rest in between exercises, and then repeat the workout two more times. This type of training can be challenging, but also very rewarding due to its amazing fat loss benefits.

The Summer Ab Workout

Core work is included in all three of the summer fitness routines.

In the first two workouts, the core work is put towards the beginning. The reason for this is that it puts your focus on the muscles of the core and will allow you to focus on keeping those very muscles engaged throughout the remainder of the workouts. Keeping the core engaged is essential to effective training and also helps prevent injury.

Summer Workout Tips

Summer workouts are great, but come with their own nuances. It is essential to keep yourself hydrated at all times. Dehydration can lead to a plethora of issues beyond just fatigue.

The cardio in these programs can be substituted with outdoor activity, but be prepared with proper equipment, shoes, clothing, and sun protection to keep yourself safe. Lastly, take advantage of extra warm muscles and really put the effort into stretching to derive even more benefit from each summer workout.

This is your ultimate summer body workout plan. By dedicating just three days a week and following the program, you will find yourself fitter, leaner, and ready for all the activities summer has to offer. Get started today with the Summer Workout Plan and make this your fittest summer ever!

Summer Full Body Circuit Workout

Notes for Week 1, Day 3

The elliptical trainer is just to get you warmed up and ready for the workout.

This is a circuit workout and it is great because it incorporates your cardio right into the workout. It is a little more difficult than your traditional workout but it is well worth the extra effort. You are not going to have any breaks in between each exercise until you have completed them all in a row.

The first time or two you might need to stop a few times during the circuit, but do your best to push yourself and try not to stop and if you do not for very long. After completing the circuit each time you are going to take a 2-3 minute break and then start again.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 30 reps
3 30 --:--
Quads / Intermediate
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 15 reps
3 15 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 00:01:00
3 00:01:00 --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 00:01:00
3 00:01:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summer, like no other time of the year, brings about that desire to get active and get fit. Pool parties, beaches, and summer sports all invoke the craving to get in shape. Let the Summer Workout Plan be your guide as you get yourself ready for all that summer has to offer. Equal Opportunity... more

Summer, like no other time of the year, brings about that desire to get active and get fit. Pool parties, beaches, and summer sports all invoke the craving to get in shape.

Let the Summer Workout Plan be your guide as you get yourself ready for all that summer has to offer.

Equal Opportunity Summer Body Workout

This is an extraordinary summer workout plan for women, as it can get you bikini ready and maintain it throughout the summer months.

Likewise, the warm weather means guys go without their shirts a lot, making this type of training a great summer workout plan for men, as well.

The Summer Workout Schedule

Being stuck in the gym 5-6 days a week when the weather is perfect is unappealing to most. Therefore, the summer workout schedule is a simple three-day-a-week plan.

You can use any three non-consecutive days you like, provided you give yourself at least one day in between each workout as a rest day.

The Summer Workout Routine

Variety will be your ally as you take on the summer workout program. Between the first and second workouts, you will cover resistance training for the entire body.

Using a combination of cable machines, your own body, and free weights, you will stimulate the muscles from head-to-toe and build lean mass. Additionally, a cardio session is included at the end of these workouts to improve endurance, performance, and aid in getting and staying lean.

The third workout of the week is a full body circuit. For this particular workout, you will push yourself to perform each move, in sequence, with no rest in between exercises, and then repeat the workout two more times. This type of training can be challenging, but also very rewarding due to its amazing fat loss benefits.

The Summer Ab Workout

Core work is included in all three of the summer fitness routines.

In the first two workouts, the core work is put towards the beginning. The reason for this is that it puts your focus on the muscles of the core and will allow you to focus on keeping those very muscles engaged throughout the remainder of the workouts. Keeping the core engaged is essential to effective training and also helps prevent injury.

Summer Workout Tips

Summer workouts are great, but come with their own nuances. It is essential to keep yourself hydrated at all times. Dehydration can lead to a plethora of issues beyond just fatigue.

The cardio in these programs can be substituted with outdoor activity, but be prepared with proper equipment, shoes, clothing, and sun protection to keep yourself safe. Lastly, take advantage of extra warm muscles and really put the effort into stretching to derive even more benefit from each summer workout.

This is your ultimate summer body workout plan. By dedicating just three days a week and following the program, you will find yourself fitter, leaner, and ready for all the activities summer has to offer. Get started today with the Summer Workout Plan and make this your fittest summer ever!

20 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Cable Machine
  • Elliptical Machine
Show All

No Reviews yet.

Summer Workout Plan

20 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Cable Machine
  • Elliptical Machine
Show All