POPSUGAR

A 4-Week Summer Workout Plan, Complete With Printables and Videos

Jun 24 2018 - 11:55am

Summer is almost here, and if you want to kick your workout routine into high gear to get stronger and more toned for all your Summer fun, here's the four-week plan to make that happen. It involves five workouts and two active rest days that you can repeat as the weeks go by.

Day 1: 30-Minute Strong, Toned, and Fit Full-Body Workout

In this 30-minute toning workout [2], use weights to build lean muscle and burn fat.

Equipment needed: dumbbells (three to 10 pounds)

Click here for a printable PDF of this workout [3].

Day 2: 30-Minute Shape-Up Session

This workout alternates between jumping rope and bodyweight strength training moves for a total-body workout. Here's how to do each move [4].

Equipment needed: jump rope

Day 3: 30-Minute Power Yoga Flow or Light Stretching

Time for active rest! Depending on your mood, you can do this full-body yoga-flow workout [5] targeting the butt and core or this full-body stretching routine [6].

Equipment needed: mat

Day 4: 30-Minute Tabata Workout

This calorie-torching cardio and sculpting workout [7] is one of our hardest ever, but Equinox tabata instructor Raneir Pollard's amazing energy will inspire you to fight for it.

Equipment needed: none

Day 5: 30-Minute Cardio and Toning Boot Camp Workout

Barry's Bootcamp trainer Allie Cohen keeps things moving by mixing strength training with cardio moves in this eight-exercise circuit workout [8].

Equipment needed: medium-weight dumbbells (five to 10 pounds)

Day 6: 20-Minute Flat-Belly Workout

Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions in this quick, 20-minute workout [9]. To make this a 30-minute workout, run, bike, or row for 10 minutes or do this 10-minute no-equipment cardio workout [10].

Equipment needed: jump rope and medium-weight dumbbells (five to 10 pounds)

Day 7: Active Rest With 10 Minutes of Stretching

Lengthen your muscles with this 10-minute stretch session [11]. If you're looking for more of a workout, try this dynamic yoga sequence for a stronger Summer body [12].

Equipment needed: mat


Source URL
https://www.popsugar.com/fitness/Summer-Workout-Plan-43552310