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The 8-Week Summer Body Challenge

It’s not too late to have your fittest, strongest, sexiest summer ever. Burn fat, build muscle, and feel fantastic with this comprehensive plan for all fitness levels.

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3-Week-Summer-Body-Her
portishead1 / Getty
3-Week-Summer-Body-Her
portishead1 / Getty

Not quite ready to bare your almost-all in a tank top, short-shorts, or bikini?

Even if you have no intention of showing more skin this summer, consider this program your wake-up call to recharge your motivation and rev up your results.

We asked trainer Jen Ferruggia, a coach at Renegade Fitness in California and creator of bikinibodyworkouts.com, for a program that will help you get stronger, leaner, and more energized—without having to spend all your precious summer days at the gym.

“These workouts are a time-efficient way to help you increase your lean muscle while shedding fat,” says Ferruggia.

Her routines emphasize non-competing, antagonistic alternating superset exercises. That means primarily doing a set of a lower-body exercise, followed by a set of an upper-body exercise, with only a brief rest interval between them.

“Supersetting lower-body exercises with upper-body exercises elicits a higher growth-hormone response,” she explains. “That’s not only better for fat loss, it also has a better conditioning effect, so you don’t need to do a lot of extra cardio.”

Clean up your diet, too (see our 30-Day Summer Body Diet Challenge), and you can expect to see up to 2lbs of fat loss per week, along with increased muscle definition and strength gains, says Ferruggia. Now that’s body confidence worth revealing.

Follow the Whole30 Summer Body Challenge along with this program to refresh your diet and get in your best shape ever. And don’t be intimidated by the thought of a 30-day diet reset, there are plenty of satisfying recipes to get you through.

How it works

Plan to do three days of total-body strength training, one day of HIIT, and an optional challenge session each week. Start each workout with the Dynamic Warmup, which will prime your muscles and get you ready for the heavier work ahead. Time tight? You can also layer the HIIT session or challenges onto one of the existing strength days.

For strength workouts, do the superset in the order given, resting 30 seconds after each superset (exercises under the same number are performed as a superset—for example, 1A, 1B, 1C would be a superset). On days with fewer reps, increase the weight. Avoid doing strength workouts on consecutive days.

Routine

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Weeks 1-2

Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 0

Dumbbell Press

Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
--
*with neutral grip
Exercise 3 of 0

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
*per side
Exercise 4 of 0

Bulgarian Split Squat

Equipment
Sets
3
Reps
12
Rest
--
*Perform with rear foot elevated.
Exercise 6 of 0

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--

Weeks 1-2

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 0

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
--
Exercise 8 of 0

Single-Leg Hip Raise

Equipment
No Equipment
Sets
3
Reps
20
Rest
--
*per side
Equipment
Resistance Band
Sets
3
Reps
20
Rest
--
*per side
Exercise 11 of 0

Landmine Press

Equipment
Barbell
Sets
2
Reps
20
Rest
--
Exercise 12 of 0

Landmine Rotation

Equipment
Barbell
Sets
2
Reps
20, 30
Rest
--
*No superset

Weeks 1-2

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 0

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 15 of 0

Barbell Glute Bridge

Equipment
Barbell
Sets
3
Reps
15
Rest
--
Exercise 16 of 0

General Pushup

Equipment
No Equipment
Sets
3
Reps
15
Rest
--
Exercise 17 of 0

Neutral-Grip Chinup

Equipment
Pullup Bar
Sets
3
Reps
15
Rest
--

Weeks 1-2

Day 4: HIIT (Move between each exercise with little to no rest.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 0

Box Jump

Equipment
Box
Sets
4
Reps
30 sec.
Rest
--
Exercise 22 of 0

Kettlebell Swing

Equipment
Kettlebells
Sets
4
Reps
30 sec.
Rest
--
Note: You can also sub in bike sprints, incline treadmill sprint with power off, or plate pushes for 30 seconds each for any of the above.

Weeks 1-2

Day 5: Optional jump rope/bodyweight challenge)

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 0

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
300
Rest
--
*Do these in as little time as possible.
Exercise 24 of 0

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
100
Rest
--
*Do these in as little time as possible.

Weeks 3-4

Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 0

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
*Per side
Exercise 28 of 0

Bulgarian Split Squat

Equipment
Sets
3
Reps
10
Rest
--
*Per side; perform with rear foot elevated
Exercise 30 of 0

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30 sec.
Rest
--

Weeks 3-4

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 0

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
16
Rest
--
Equipment
Barbell
Sets
3
Reps
16
Rest
--
Equipment
Resistance Band
Sets
3
Reps
16
Rest
--
*Per side
Exercise 35 of 0

Landmine Press

Equipment
Barbell
Sets
2
Reps
16
Rest
--
Exercise 36 of 0

Landmine Rotation

Equipment
Barbell
Sets
2
Reps
16
Rest
--

Weeks 3-4

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 37 of 0

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 39 of 0

Barbell Glute Bridge

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Exercise 40 of 0

Pushup Plank

Equipment
Sets
3
Reps
12
Rest
--
*Per side
Exercise 41 of 0

Chinup

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
--
*Perform with supinated grip

Weeks 3-4

Day 4: HIIT (Move between each exercise with little to no rest.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 43 of 0

Box Jump

Equipment
Box
Sets
4
Reps
30 sec.
Rest
--
Exercise 46 of 0

Kettlebell Swing

Equipment
Kettlebells
Sets
4
Reps
30 sec.
Rest
--
*Sub in bike sprints, incline treadmill sprint with power off, or plate pushes for 30 seconds each for any of the above.

Weeks 3-4

Day 5: Optional dumbbell challenge

Exercise
Equipment
Sets
Reps
Rest

Weeks 5-6

Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 48 of 0

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
8
Rest
90 sec.
Equipment
Dumbbells
Sets
3
Reps
8
Rest
--
Exercise 50 of 0

Fire Hydrant Kicks

Equipment
No Equipment
Sets
3
Reps
8
Rest
--
*With band at knees
Exercise 51 of 0

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
8
Rest
--
Exercise 53 of 0

Swiss Ball Stir the Pot

Equipment
Swiss Ball
Sets
3
Reps
20 sec.
Rest
--

Weeks 5-6

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 55 of 0

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
14
Rest
--
Exercise 56 of 0

Cable Kickback

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
14
Rest
--
Exercise 57 of 0

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
14
Rest
--
Exercise 59 of 0

Swiss Ball Rollout

Equipment
Mat, Swiss Ball
Sets
3
Reps
14
Rest
--

Weeks 5-6

Day 3

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell
Sets
3
Reps
10
Rest
--
Exercise 61 of 0

Walking Dumbbell Lunge

Equipment
Dumbbells
Sets
2
Reps
10
Rest
--
Equipment
Resistance Band
Sets
2
Reps
10
Rest
--

Weeks 5-6

Day 4: HIIT (Move between each exercise with little to no rest.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 64 of 0

Skaters

Equipment
Sets
3
Reps
30 sec.
Rest
--
Exercise 65 of 0

Bodyweight Squat

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
--
Exercise 66 of 0

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
30 sec.
Rest
--
Exercise 67 of 0

Mountain Climber

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
--
Exercise 68 of 0

Medicine Ball Slam

Equipment
Medicine Ball
Sets
3
Reps
30 sec.
Rest
--

Weeks 5-6

Day 5: Optional battling rope challenge; do five rounds in as little time as possible)

Exercise
Equipment
Sets
Reps
Rest
Exercise 70 of 0

Rope Slam

Equipment
Sets
--
Reps
10
Rest
--
How to
*Alternating arms, with reverse lunge

Weeks 7-8

Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 72 of 0

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
6
Rest
90 sec.
Equipment
Dumbbells
Sets
3
Reps
6
Rest
--
Exercise 74 of 0

Fire Hydrant Kicks

Equipment
No Equipment
Sets
3
Reps
6
Rest
--
*With band below knees; hold three seconds at the top of each rep.
Exercise 75 of 0

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
6
Rest
--
Exercise 76 of 0

Dive Bomber Pushup

Equipment
Sets
3
Reps
6
Rest
--
Exercise 77 of 0

Swiss Ball Stir the Pot

Equipment
Swiss Ball
Sets
3
Reps
AMRAP
Rest
--

Weeks 7-8

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 79 of 0

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
12
Rest
--
Exercise 80 of 0

Cable Kickback

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
12
Rest
--
Exercise 81 of 0

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
12
Rest
--

Weeks 7-8

Day 3

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell
Sets
3
Reps
8
Rest
--
Exercise 85 of 0

Walking Dumbbell Lunge

Equipment
Dumbbells
Sets
2
Reps
8
Rest
--
Equipment
Resistance Band
Sets
2
Reps
8
Rest
--
Equipment
Bench
Sets
2
Reps
8
Rest
--

Weeks 7-8

Day 4: HIIT (Move between each exercise with little to no rest.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 90 of 0

Skaters

Equipment
Sets
3
Reps
30 sec.
Rest
--
Exercise 91 of 0

Bodyweight Squat

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
--
Exercise 92 of 0

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
30 sec.
Rest
--
Exercise 93 of 0

Mountain Climber

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
--
Exercise 94 of 0

Medicine Ball Slam

Equipment
Medicine Ball
Sets
3
Reps
30 sec.
Rest
--

Weeks 7-8

Day 5: Optional Burpee Challenge

Exercise
Equipment
Sets
Reps
Rest
Exercise 95 of 0

Burpee

Equipment
Sets
--
Reps
50
Rest
--
How to
*Do these in as little time as possible
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