Tone up your body for summer in 12 weeks

Tone up your body for summer in 12 weeks

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The ideal body is at the top of many summer priority lists. The “perfect” beach body can make or break someone’s summer. Spring is the perfect time to shed some of that warming winter weight and start working towards that chiseled beach bod.

To do that, you must first commit to the following:

  • You don’t have to eat less; you just have to eat right.
  • Enjoy your exercise; aim to combine strength with cardio.
  • Eat three meals a day and snack in between.
  • Water is your new best friend. Drink it!
  • Avoid late-night binging.
  • Take control of emotional eating.
  • Get at least 7-8 hours sleep per night.

 Get ready for summer with this 12-week plan!

This is a full-body workout routine that utilizes a combination of high intensity types of resistance training and cardio. The routine is to be divided into three parts over 12 weeks:

WEEK 1 – Full Body

Goal: Acclimation Phase

* Complete 3-5 sets of each circuit

Day 1 – On; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – Off

Day 1 Day 3   Day 5  
Exercise Rep Exercise Rep Exercise Rep
Circuit 1 Circuit 1 Circuit 1
Dumbbell Bench Press 15 Barbell Dead Lift 15 Dumbbell Lunge 15
Back Squat 15 Single Arm Row 15 Single Arm Row 15
Circuit 2 Circuit 2 Circuit 2
Single Arm Back Row 15 Pushups 15 Cable Fly 15
Dumbbell Lunge (each leg) 12 Leg Press (each leg) 15 Hanging Leg Raise (each leg) 15
Circuit 3 Circuit 3 Circuit 3
Pull up 12 Front Raise w/ Plate 15 Leg Press 15
Barbell Overhead Press 12 Dumbbell Incline Curls 15 Dumbbell Reverse Fly 15
Circuit 4 Circuit 4 Circuit 4
Hanging Leg Raise 15 Barbell Roll Outs 60 min Vertical Crunch w/ Medicine Ball 15
Vertical Crunch w/ Medicine Ball 15 Barbell Skull Crushers 15 Barbell Roll Outs 15

WEEK 2 – Push/Pull

Goal: Muscular Endurance

Day 1 – On; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On

Day 1 Day 3 Day 5 Day 7
Exercise Sets Rep Exercise Sets Rep Exercise Sets Rep Exercise Sets Rep
Dumbbell Bench Press (Incline) 5 10 Single Arm Row 5 10 Front Raises w/ Plate 5 10 Dumbbell Lunge (each leg) 5 8
Front Raises w/ Plate 5 10 Incline Curl 5 10 Dumbbell Press 5 10 Leg Press 5 10
Barbell Overhead Press 5 10 Barbell Curl 5 10 Dumbbell Kickbacks 5 10 Barbell Back Squat 5 10
Barbell Skull Crushers 5 10 Pullup (20-30 sec. rest) 6 4 Pushup

WEEK 3 – Push/Pull

Goal:Strength/Hypertrophy

Day 1 – On; Day 2 – Off; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On

Day 1 (90 sec. rest after each set) Day 3 (90 sec. rest after each set) Day 5 (90 sec. rest after each set) Day 7 (90 sec. rest after each set)
Exercise Sets Rep Exercise Sets Rep Exercise Sets Rep Exercise Sets Rep
Barbell Dead lifts 4 12, 10, 10, 8 Leg Press 5 15, 12, 12, 10, 10 Dumbbell Bench Press 4 12, 10, 10, 8 Pullups 4 8
Pull-ups 4 12, 10, 10, 8 Back Squat 5 15, 12, 12, 10, 10 Pushups (weight on back if needed) 3 12 Single-Arm Row 4 8
Single Arm Row 4 12, 10, 10, 8 Dumbbell Lunge 5 15, 12, 12, 10, 10 Cable Flyes 3 12, 10, 10 Barbell Deadlifts 4 8
Barbell Curl 3 12, 10, 8 Barbell Overhead Shoulder Press 4 12, 10, 10, 8 Cable Curls 3 12
Incline Dumbbell Curls 3 12, 10, 8 Front Raises w/ Plate 3 12, 10, 10 Barbell Curls 3 12
Cable Curls 3 12, 10, 8 Dumbbell Kickbacks 4 12, 10, 10, 8 Dumbbell Incline Curls 3 12
Reverse Grip Pushdowns 3 12, 10, 10

 

WEEK 4 – Upper/Lower Split

Goal: Strength/Hypertrophy


* Complete 3-5 sets of each circuit

Day 1 – Off; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – Off

 

Day2 Day 3 Day 5 Day 6
Exercise Rep Exercise Rep Exercise Rep Exercise Rep
Circuit 1 Circuit 1 Circuit 1 Circuit 1
Dumbbell Bench Press 8 Barbell Front Squat 8 Dumbbell Chest Press 10 Dumbbell Lunge (each) 8
Barbell Deadlift 8 Vertical Crunch w/ Medicine Ball 8 Single Arm Row 10 Hanging Leg Raise 14
Circuit 2 Circuit 2 Circuit 2 Circuit 2
Barbell Shoulder Press 8 Barbell Deadlift 8 Barbell Overhead Press 10 Barbell Back Squat 8
Pullups 8 Barbell Roll Outs 12 Pullup 10
Circuit 3 Circuit 3 Circuit 3 Circuit 3
Cable Fly 8 Dumbbell Lunge (each) 8 Cable Fly 8 Barbell Deadlift 8
Reverse Fly 8 Hanging Leg Raise 12 Reverse Fly 8
Circuit 4 Circuit 4 Circuit 4 Circuit 4
Cable Curls 10 Leg Press 12 Reverse Grip Pushdowns (drop set) 12 Vertical Crunch w/ Medicine Ball 12
Dumbbell Kickbacks (each) 10 Barbell Back Squat 10 Barbell Skull Crushers 10 Barbell Roll Outs 12

To be continued……