Jump to the routine

The Best Full-Body Summer Workout Plan

Summer is here. Get in shape with this four-week program that will have you beach-ready in no time.

Jump to the Routine
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Man Doing Planks
Paper Boat Creative / Getty
Man Doing Planks
Paper Boat Creative / Getty

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 resistance training and cardio.

Weighted resistance training is the best way to burn excess fat and calories compared to cardio alone. But if you want to maximize your gym time, we suggest you combine them to create a high-octane workout that transitions between weights and some form of cardio. The routine is simple and adjustable depending on what’s available at your local gym.

During your rest periods, rather than slumping over the machine or sitting down on the bench, you’ll be moving to a jump rope, stationary bike, or any piece of cardio equipment available to you.

Keep the weight on the lighter side and execute more reps so you don’t over-train or fatigue your body. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with H.I.I.T. principles—but don’t train your entire body in one workout with this method. Stick to one or two muscle groups and train them in accordance with the training schedule below.

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

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 0

Jump Rope

Equipment
Jump Rope
Sets
5
Reps
30 sec
Rest
--
Can be subbed for a 10 minute cardio warm-up.
Exercise 2 of 0

Leg Press

Equipment
Sets
3
Reps
15
Rest
--
Jump rope 30 seconds/ Stationary Bike in between each set.
Equipment
Dumbbells
Sets
3
Reps
10
Rest
30-40 sec
Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 4 of 0

Dumbbell Sumo Squat

Equipment
Sets
3
Reps
8
Rest
--
Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 5 of 0

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
10
Rest
30-40 sec
Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 6 of 0

Machine Leg Curl

Equipment
Sets
3
Reps
12
Rest
--
Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 7 of 0

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
30-40 sec
Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 8 of 0

Dumbbell Step-Up

Equipment
Bench, Box, Dumbbells
Sets
3
Reps
6*
Rest
--
*each leg | Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 9 of 0

Dumbbell Upright Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
30-40 sec
Jump rope 30 seconds/ Stationary Bike in between each set.
Exercise 10 of 0

Stability Ball Crunch

Equipment
Sets
3
Reps
25
Rest
--
Exercise 11 of 0

General Plank

Equipment
No Equipment
Sets
--
Reps
20-30 sec
Rest
--
Exercise 12 of 0

Crunch

Equipment
No Equipment
Sets
3
Reps
20
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 0

Jump Rope

Equipment
Jump Rope
Sets
5
Reps
30 sec
Rest
--
Can be subbed for 10 minute cardio warm-up.
Equipment
Barbell, Bench
Sets
3
Reps
8
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 15 of 0

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
10
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Bench, Dumbbells
Sets
3
Reps
8
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 17 of 0

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
10
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 18 of 0

Cable Flye

Equipment
Sets
3
Reps
12
Rest
--
How to
Perform cable flye at mid-level | Jump rope 30 seconds/stationary bike in between each set.
Exercise 19 of 0

General Pushup

Equipment
No Equipment
Sets
3
Reps
15
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 20 of 0

Cable High Row With Bar

Equipment
Sets
3
Reps
15
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 21 of 0

Cable Pullover With Rope

Equipment
Sets
3
Reps
10
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 22 of 0

Stability Ball Crunch

Equipment
Sets
3
Reps
25
Rest
--
Exercise 23 of 0

General Plank

Equipment
No Equipment
Sets
--
Reps
20-30 sec
Rest
--
Exercise 24 of 0

Crunch

Equipment
No Equipment
Sets
3
Reps
20
Rest
--

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 0

Jump Rope

Equipment
Jump Rope
Sets
5
Reps
30 sec
Rest
--
Can be subbed for 10 minute cardio warm-up.
Exercise 26 of 0

Bodyweight Jump Squat

Equipment
No Equipment
Sets
3
Reps
8
Rest
--
Use bodyweight | Jump rope 30 seconds/stationary bike in between each set.
Exercise 27 of 0

Smith Machine Squat

Equipment
Sets
3
Reps
10
Rest
30-45 sec
How to
Jump rope 30 seconds/stationary bike in between each set.
Exercise 28 of 0

Dumbbell Side Lunge

Equipment
Dumbbells
Sets
4
Reps
8
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 30 of 0

Close-Grip Pushup

Equipment
Sets
4
Reps
10
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 32 of 0

Dumbbell Preacher Curl

Equipment
Dumbbells, Preacher Bench
Sets
3
Reps
15
Rest
--
How to
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Bench, EZ-Bar
Sets
3
Reps
15
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.

Day 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 34 of 0

Jump Rope

Equipment
Jump Rope
Sets
5
Reps
30 sec
Rest
--
Can be subbed for 10 minute cardio warm-up.
Exercise 35 of 0

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
2
Reps
15
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 36 of 0

High Cable Flye

Equipment
Sets
3
Reps
10
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Barbell, Bench
Sets
3
Reps
8
Rest
--
Exercise 38 of 0

Military Press

Equipment
Barbell
Sets
3
Reps
6
Rest
30-45 sec
How to
Jump rope 30 seconds/stationary bike in between each set.
Exercise 39 of 0

Cable Lateral Raise

Equipment
Adjustable Cable Machine
Sets
3
Reps
12
Rest
--
How to
Jump rope 30 seconds/stationary bike in between each set.
Exercise 40 of 0

Cable Front Raise

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
15
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 41 of 0

Dumbbell Bent-Over Raise

Equipment
Sets
3
Reps
15
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 42 of 0

General Pushup

Equipment
No Equipment
Sets
3
Reps
15
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 43 of 0

Arnold Press

Equipment
Dumbbells
Sets
3
Reps
20
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 44 of 0

Kneeling Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
25
Rest
--
Exercise 45 of 0

General Plank

Equipment
No Equipment
Sets
--
Reps
20-30 sec
Rest
--
Exercise 46 of 0

Stability Ball Crunch

Equipment
Sets
3
Reps
20
Rest
--

Day 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 47 of 0

Jump Rope

Equipment
Jump Rope
Sets
5
Reps
30 sec
Rest
--
Can be subbed for 10 minute cardio warm-up
Exercise 48 of 0

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 49 of 0

Seated Barbell Biceps Curl

Equipment
Barbell, Bench
Sets
3
Reps
12
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 51 of 0

Static Back Extension

Equipment
Roman Chair
Sets
3
Reps
15
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Equipment
Bench, Dumbbells
Sets
3
Reps
8
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 53 of 0

Dumbbell Overhead Triceps Extension

Equipment
Dumbbells
Sets
3
Reps
15
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 54 of 0

One-Arm Lat Pulldown

Equipment
Sets
3
Reps
12*
Rest
--
*per arm | Jump rope 30 seconds/stationary bike in between each set.
Exercise 55 of 0

Wide-Grip Barbell Biceps Curl

Equipment
Sets
3
Reps
15
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 56 of 0

Bodyweight Dip

Equipment
Dip Station
Sets
3
Reps
15
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 58 of 0

Close-Grip Barbell Biceps Curl

Equipment
Sets
3
Reps
8
Rest
--
Jump rope 30 seconds/stationary bike in between each set.
Exercise 59 of 0

Close-Grip Pushup

Equipment
Sets
4
Reps
10
Rest
30-45 sec
Jump rope 30 seconds/stationary bike in between each set.
Exercise 60 of 0

Kneeling Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
25
Rest
--
Exercise 61 of 0

General Plank

Equipment
No Equipment
Sets
--
Reps
20-30 sec
Rest
--
Exercise 62 of 0

Stability Ball Crunch

Equipment
Sets
3
Reps
20
Rest
--
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