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 1Day 3 Day 5 
ExerciseRepExerciseRepExerciseRep
Circuit 1Circuit 1Circuit 1
Dumbbell Bench Press15Barbell Dead Lift15Dumbbell Lunge15
Back Squat15Single Arm Row15Single Arm Row15
Circuit 2Circuit 2Circuit 2
Single Arm Back Row15Pushups15Cable Fly15
Dumbbell Lunge (each leg)12Leg Press (each leg)15Hanging Leg Raise (each leg)15
Circuit 3Circuit 3Circuit 3
Pull up12Front Raise w/ Plate15Leg Press15
Barbell Overhead Press12Dumbbell Incline Curls15Dumbbell Reverse Fly15
Circuit 4Circuit 4Circuit 4
Hanging Leg Raise15Barbell Roll Outs60 minVertical Crunch w/ Medicine Ball15
Vertical Crunch w/ Medicine Ball15Barbell Skull Crushers15Barbell Roll Outs15

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
ExerciseSetsRepExerciseSetsRepExerciseSetsRepExerciseSetsRep
Dumbbell Bench Press (Incline)510Single Arm Row510Front Raises w/ Plate510Dumbbell Lunge (each leg)58
Front Raises w/ Plate510Incline Curl510Dumbbell Press510Leg Press510
Barbell Overhead Press510Barbell Curl510Dumbbell Kickbacks510Barbell Back Squat510
Barbell Skull Crushers510Pullup (20-30 sec. rest)64Pushup

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)
ExerciseSetsRepExerciseSetsRepExerciseSetsRepExerciseSetsRep
Barbell Dead lifts412, 10, 10, 8Leg Press515, 12, 12, 10, 10Dumbbell Bench Press412, 10, 10, 8Pullups48
Pull-ups412, 10, 10, 8Back Squat515, 12, 12, 10, 10Pushups (weight on back if needed)312Single-Arm Row48
Single Arm Row412, 10, 10, 8Dumbbell Lunge515, 12, 12, 10, 10Cable Flyes312, 10, 10Barbell Deadlifts48
Barbell Curl312, 10, 8Barbell Overhead Shoulder Press412, 10, 10, 8Cable Curls312
Incline Dumbbell Curls312, 10, 8Front Raises w/ Plate312, 10, 10Barbell Curls312
Cable Curls312, 10, 8Dumbbell Kickbacks412, 10, 10, 8Dumbbell Incline Curls312
Reverse Grip Pushdowns312, 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

 

Day2Day 3Day 5Day 6
ExerciseRepExerciseRepExerciseRepExerciseRep
Circuit 1Circuit 1Circuit 1Circuit 1
Dumbbell Bench Press8Barbell Front Squat8Dumbbell Chest Press10Dumbbell Lunge (each)8
Barbell Deadlift8Vertical Crunch w/ Medicine Ball8Single Arm Row10Hanging Leg Raise14
Circuit 2Circuit 2Circuit 2Circuit 2
Barbell Shoulder Press8Barbell Deadlift8Barbell Overhead Press10Barbell Back Squat8
Pullups8Barbell Roll Outs12Pullup10
Circuit 3Circuit 3Circuit 3Circuit 3
Cable Fly8Dumbbell Lunge (each)8Cable Fly8Barbell Deadlift8
Reverse Fly8Hanging Leg Raise12Reverse Fly8
Circuit 4Circuit 4Circuit 4Circuit 4
Cable Curls10Leg Press12Reverse Grip Pushdowns (drop set)12Vertical Crunch w/ Medicine Ball12
Dumbbell Kickbacks (each)10Barbell Back Squat10Barbell Skull Crushers10Barbell Roll Outs12

To be continued……