Workout Routines

Summer Full-Body Workout Routine

Summer is fast approaching. Get in shape with this 4-week program that will have you beach-ready in no time.

Summer Full-Body Workout Routine
Duration 5 days
Exercises 69
Equipment Yes

Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.

Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a "high octane" workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.

During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

So, are you ready to start getting in shape with our 4 week Summer Cycle?

Note: Make sure that between each set you "superset" the recommended cardio for 30 seconds.

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Day 1

Exercise 1

Jump Rope You'll need: Jump Rope How to
5 sets
30 sec reps
-- rest
Can be subbed for a 10 minute cardio warm-up.

Exercise 1A

Leg Press How to
3 sets
15 reps
-- rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 1B

Dumbbell Shoulder Press You'll need: Dumbbells How to
3 sets
10 reps
30-40 sec rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 2A

Dumbbell Sumo Squat
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3 sets
8 reps
-- rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 2B

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
10 reps
30-40 sec rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 3A

Machine Leg Curl How to
3 sets
12 reps
-- rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 3B

Dumbbell Front Raise
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3 sets
15 reps
30-40 sec rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 4A

Dumbbell Step-Up You'll need: Bench, Dumbbells, Box How to
3 sets
6* reps
-- rest
*each leg | Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 4B

Dumbbell Upright Row You'll need: Dumbbells How to
3 sets
10 reps
30-40 sec rest
Jump rope 30 seconds/ Stationary Bike in between each set.

Exercise 5A

Stability Ball Crunch
exercise image placeholder
3 sets
25 reps
-- rest

Exercise 5B

General Plank You'll need: No Equipment How to
-- sets
20-30 sec reps
-- rest

Exercise 5C

Crunch You'll need: No Equipment How to
3 sets
20 reps
-- rest

Day 2

Exercise 1

Jump Rope You'll need: Jump Rope How to
5 sets
30 sec reps
-- rest
Can be subbed for 10 minute cardio warm-up.

Exercise 2A

Barbell Bench Press You'll need: Bench, Barbell How to
3 sets
8 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 2B

Barbell Bent-Over Row You'll need: Barbell How to
3 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 3A

Alternating Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
3 sets
8 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 3B

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
3 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4A

Cable Flye
exercise image placeholder
3 sets
12 reps
-- rest
Perform cable flye at mid-level | Jump rope 30 seconds/stationary bike in between each set.

Exercise 4B

General Pushup You'll need: No Equipment How to
3 sets
15 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5A

Cable High Row With Bar
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3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5B

Cable Pullover With Rope
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3 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 6A

Stability Ball Crunch
exercise image placeholder
3 sets
25 reps
-- rest

Exercise 6B

General Plank You'll need: No Equipment How to
-- sets
20-30 sec reps
-- rest

Exercise 6C

Crunch You'll need: No Equipment How to
3 sets
20 reps
-- rest

Day 3

Exercise 1

Jump Rope You'll need: Jump Rope How to
5 sets
30 sec reps
-- rest
Can be subbed for 10 minute cardio warm-up.

Exercise 2A

Jump Squat
exercise image placeholder
3 sets
8 reps
-- rest
Use bodyweight | Jump rope 30 seconds/stationary bike in between each set.

Exercise 3B

Smith Machine Squat
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3 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4A

Dumbbell Side Lunge You'll need: Dumbbells How to
4 sets
8 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4B

Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to
4 sets
10 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4C

Close-Grip Pushup
exercise image placeholder
4 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5A

Dumbbell Straight-Leg Deadlift You'll need: Dumbbells How to
3 sets
12 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5B

Preacher Curl
exercise image placeholder
3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5C

Incline EZ-Bar Lying Triceps Extension You'll need: EZ-Bar, Bench How to
3 sets
15 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Day 4

Exercise 1

Jump Rope You'll need: Jump Rope How to
5 sets
30 sec reps
-- rest
Can be subbed for 10 minute cardio warm-up.

Exercise 2A

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
2 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 2B

High Cable Flye
exercise image placeholder
3 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 3A

Incline Barbell Bench Press You'll need: Bench, Barbell How to
3 sets
8 reps
-- rest

Exercise 3B

Military Press
exercise image placeholder
3 sets
6 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4A

Cable Lateral Raise
exercise image placeholder
3 sets
12 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4B

Cable Front Raise You'll need: Adjustable Cable Machine, Rope Attachment How to
3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4C

Dumbbell Bent-Over Raise
exercise image placeholder
3 sets
15 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5A

General Pushup You'll need: No Equipment How to
3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5B

Arnold Press You'll need: Dumbbells How to
3 sets
20 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 6A

Kneeling Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
3 sets
25 reps
-- rest

Exercise 6B

General Plank You'll need: No Equipment How to
-- sets
20-30 sec reps
-- rest

Exercise 6C

Stability Ball Crunch
exercise image placeholder
3 sets
20 reps
-- rest

Day 5

Exercise 1

Jump Rope You'll need: Jump Rope How to
5 sets
30 sec reps
-- rest
Can be subbed for 10 minute cardio warm-up

Exercise 2A

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
10 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 2B

Seated Barbell Biceps Curl
exercise image placeholder
3 sets
12 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 2C

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
3 sets
12 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 3A

Back Extension
exercise image placeholder
3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 3B

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
3 sets
8 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 3C

Overhead Triceps Extension
exercise image placeholder
3 sets
15 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4A

One-Arm Lat Pulldown
exercise image placeholder
3 sets
12* reps
-- rest
*per arm | Jump rope 30 seconds/stationary bike in between each set.

Exercise 4B

Wide-Grip Barbell Curl
exercise image placeholder
3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 4C

Bodyweight Dip You'll need: Dip Station How to
3 sets
15 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5A

Reverse-Grip Barbell Bent-Over Row
exercise image placeholder
3 sets
15 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5B

Close-Grip Barbell Biceps Curl
exercise image placeholder
3 sets
8 reps
-- rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 5C

Close-Grip Pushup
exercise image placeholder
4 sets
10 reps
30-45 sec rest
Jump rope 30 seconds/stationary bike in between each set.

Exercise 6A

Kneeling Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
3 sets
25 reps
-- rest

Exercise 6B

General Plank You'll need: No Equipment How to
-- sets
20-30 sec reps
-- rest

Exercise 6C

Stability Ball Crunch
exercise image placeholder
3 sets
20 reps
-- rest
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