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The Spring Trim-up workout program to get as lean as possible

Follow these five workouts for six to eight weeks to shred your extra bulk and achieve a ripped physique.

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  • 45–60

  • 10

  • Yes

Trainer Tim McComsey demonstrates the Men's Fitness Spring Trim-Up workout plan.

Everyone gains weight in the winter. And that’s totally fine. It’s colder, there’s less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. (Check out how that’s done with our WINTER BULK-UP program.)

Then again, some might have just put on the blubber.

But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you up: The SPRING TRIM-UP.

Program designer Tim McComsey of TRYMFit says there are three main components to the SPRING TRIM-UP:

1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.

2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

3. Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

*Note: Day 4 is a rest/recovery day.

Routine

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Day 1

The killer kettlebell workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Lateral Band Walk

Equipment
Resistance Band
Sets
4
Reps
20
Rest
0 sec
Exercise 2 of 10

Kettlebell Swing

Equipment
Kettlebells
Sets
4
Reps
20
Rest
0 sec
Exercise 3 of 10

Plank

Equipment
No Equipment
Sets
4
Reps
20
Rest
30 sec
Exercise 4 of 10

Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
24
Rest
0 sec
Exercise 5 of 10

Dumbbell Thruster

Equipment
Dumbbells
Sets
4
Reps
15
Rest
0 sec
Exercise 6 of 10

Farmer’s Walk

Equipment
Dumbbells
Sets
4
Reps
10 yards each way
Rest
30 sec
Exercise 7 of 10

Single-Leg Romanian Deadlift

Equipment
Dumbbells
Sets
4
Reps
15
Rest
0 sec.
Exercise 8 of 10

Sumo Squat

Equipment
No Equipment
Sets
4
Reps
15
Rest
0 sec.
Exercise 9 of 10

Medicine Ball V-Up

Equipment
No Equipment
Sets
4
Reps
15
Rest
30 sec.
Exercise 10 of 10

Squat

Equipment
Squat Rack
Sets
4
Reps
12
Rest
0 sec.
Exercise 11 of 10

Glute Bridge w/ Suspension Trainer

Equipment
Sets
4
Reps
15
Rest
0 sec.
Exercise 12 of 10

Russian Twist

Equipment
Medicine Ball
Sets
4
Reps
30
Rest
30 sec.

Day 2

The two-dumbbell muscle-maker

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 10

Shoulder Press

Equipment
No Equipment
Sets
3
Reps
15
Rest
0 sec.
Exercise 14 of 10

Single-Leg Row

Equipment
Rope Attachment
Sets
3
Reps
15
Rest
0 sec.
Exercise 15 of 10

Leg Raise

Equipment
Bench
Sets
3
Reps
15
Rest
30 sec.
Exercise 16 of 10

Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
0 sec.
Exercise 17 of 10

Pushup

Equipment
Sets
3
Reps
15
Rest
0 sec.
How to
Exercise 18 of 10

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
3
Reps
15
Rest
30 sec.
Exercise 19 of 10

Renegade Row

Equipment
Dumbbells
Sets
3
Reps
20
Rest
0 sec.
Exercise 20 of 10

Dumbbell Squat Front Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
0 sec.
Exercise 21 of 10

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
50 yards
Rest
30 sec.
Exercise 22 of 10

Bench Dip

Equipment
Bench
Sets
3
Reps
20
Rest
0 sec.
Exercise 23 of 10

Punches

Equipment
Sets
3
Reps
20 (alternating)
Rest
0 sec.
Exercise 24 of 10

Burpee

Equipment
No Equipment
Sets
3
Reps
12
Rest
30 sec.
with dumbbell curl to press

Day 3

The high-octane metabolic fat-burner

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 10

Run

Equipment
Sets
--
Reps
1/2 mile
Rest
--
After starting run/jog, then: High Knees, Butt Kicks, Walking Lunges, High Skips, and Side Shuffles
Exercise 26 of 10

Sprint

Equipment
No Equipment
Sets
5
Reps
20 yards
Rest
30 sec. after each sprint
Exercise 27 of 10

Sprint

Equipment
No Equipment
Sets
5
Reps
50 yards
Rest
30 sec. after each sprint
Exercise 28 of 10

Sprint

Equipment
No Equipment
Sets
5
Reps
100 yards
Rest
30 sec. after each sprint

Day 5

The workout to light up your legs, shoulders, and abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 29 of 10

Dumbbell Squat

Equipment
Dumbbells
Sets
4
Reps
10
Rest
0 sec.
Exercise 30 of 10

Shoulder Press

Equipment
No Equipment
Sets
4
Reps
10
Rest
0 sec.
Equipment
Sets
4
Reps
15
Rest
30 sec.
Exercise 32 of 10

Dumbbell Lunge

Equipment
Dumbbells
Sets
4
Reps
10
Rest
0 sec.
Exercise 33 of 10

Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
10
Rest
0 sec.
Exercise 34 of 10

Leg Raise

Equipment
Bench
Sets
4
Reps
10
Rest
30 sec.
Shown as "lying windshield wiper"
Exercise 35 of 10

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
4
Reps
10
Rest
0 sec.
Exercise 36 of 10

Rear-Delt Flye

Equipment
Sets
4
Reps
10
Rest
0 sec.
Exercise 37 of 10

Kneeling Cable Crunch

Equipment
Adjustable Cable Machine
Sets
4
Reps
15
Rest
30 sec.
Exercise 38 of 10

Side Lunge

Equipment
Sets
3
Reps
12
Rest
0 sec.
Exercise 39 of 10

Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
12
Rest
0 sec.
Exercise 40 of 10

Plank

Equipment
No Equipment
Sets
3
Reps
10 forward hand taps
Rest
30 sec.

Day 6

The ultimate blood-pumping superset workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 41 of 10

Chest Press

Equipment
Sets
4
Reps
10
Rest
0 sec.
Exercise 42 of 10

Pullup

Equipment
Pullup Bar
Sets
4
Reps
maximum
Rest
45 sec.
Exercise 43 of 10

Incline Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
12
Rest
0 sec.
Exercise 44 of 10

Bentover Row

Equipment
Barbell
Sets
4
Reps
12
Rest
45 sec.
Exercise 45 of 10

Band-Resisted Flye

Equipment
Resistance Band
Sets
3
Reps
15
Rest
0 sec.
Exercise 46 of 10

Dip

Equipment
Dip Station
Sets
3
Reps
max
Rest
30 sec.
Exercise 47 of 10

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
3
Reps
10
Rest
0 sec.
to press
Exercise 48 of 10

Rope Pushdown

Equipment
Cable Machine
Sets
3
Reps
10
Rest
45 sec.
Exercise 49 of 10

Ab-Wheel Rollout

Equipment
Ab Wheel
Sets
3
Reps
12
Rest
0 sec
Exercise 50 of 10

Horizontal Cable Woodchop

Equipment
Cable Machine
Sets
3
Reps
12
Rest
0 sec.
Exercise 51 of 10

Swiss Ball Plank Circle

Equipment
Swiss Ball
Sets
3
Reps
12
Rest
30 sec.
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