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Summer Body Workout Plan

Summer Body Workout Plan

Summer is HERE! I know you may have not realized it in the chaos of 2020 and 2021 but it is here and you better be working!

To get a tone and tight body you need to work your entire body multiple times a week and you need to lift weights.  Lifting weights help create the tone look many women look for! Plus it helps boost your metabolism for a longer period of time after your workout and helps you burn more fat.  Now you can achieve faster and better progress in a time crunch,  (since it is already summer!) by lifting weights while incorporating some cardio and short rest time.  This will elevate your heart rate and keep it elevated during your workout. This helps you to burn even more calories during your workout. More calorie burn during, plus higher calorie post workout, plus tone muscle from lifting weights and you have the best summer body you can achieve in a short amount of time.  

Below we have a 6 day training plan split between, upper body, lower, body and abs (core).  Each incorporates a bit of cardio to get your heart rate up as well.  The key is to push yourself and keep the rest time to no more than 90 seconds between sets.  Now this is great but remember to eat enough protein and stay at a calorie maintenance level or deficit to help you lean out!  If you need any help with this, consider the SHREDZ custom diet plan to help maximize your progress! 

 

Monday - Lower Body & Cardio

11 minute high knees

12 dumbbell deadlifts x3

12 goblet squats x3

12 side lunges

12 kettlebell swings x3

12 donkey kicks

80 jump rope

12 lunges x3

12 glute bridges x3

12 jump squats x3

80 jump rope

 

Tuesday - Upper Body & Cardio

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

100 jump rope x3

12 tricep dips x3

12 overhead

shoulder press x3

60 jump rope x3

 

Wednesday - Abs & Cardio

120 jump rope

30 sec planks

45 sec mountain climbers

30 sec plank

25 bicycle crunches

30 sec plank

120 jump rope

25 v crunches

20 v burpees

25 v crunches

25 bicycle crunches

20 v crunches

25 bicycle crunches

20 burpees

 

Thursday - Lower Body & Cardio

1 minute high knees

12 dumbbell deadlifts x3

12 goblet squats x3

1 minute high knees

12 side lunges

12 kettlebell swings x3

12 donkey kicks

1 minute high knees

12 lunges x3

12 glute bridges x3

12 jump squats x3

1 minute high knees

 

Friday - Upper Body & Cardio

200 jump rope

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3 100 jump rope x3

12 tricep dips x3

12 hammer curls x3

12 overhead

shoulder press x3

100 jump rope x3

 

Saturday - Abs & Cardio

120 jump rope

30 sec planks

45 sec mountain climbers 30 sec plank

25 bicycle crunches

30 sec plank

120 jump rope

25 v crunches

100 jump rope

25 v crunches

25 bicycle crunches

20 v crunches

25 bicycle crunches

100 jump rope

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