Weekly Workout Plan to Get YOU Fit by Summer

The key to improvement is consistency. A single workout won’t magically alter your body, but exercising routinely can create huge improvements even in a short period of time. In just one month you can grow stronger, lose body fat, create muscle, and improve your endurance. This weekly workout plan is designed to help you set good long-term habits. The workouts are challenging without being strenuous, and the exercises we’ve chosen are simple but efficient moves.

Because we know that a good workout program must have some flexibility, with this plan, you can choose your rest day. There are six workouts to be performed throughout the week, on the days that work best for you. As long as you complete them, you will see results. Additionally, we’ve built this weekly workout plan to accommodate varying fitness levels. Beginners should start with only 2 rounds per workout and a very light set of dumbbells. A more advanced individual can do up to 6 rounds.

So if you’re ready to make a real commitment, read the plan below and get to it!

What You’ll Need: A gym timer, a mat or towel to lay on the floor, and a set of light dumbbells (3-10 lbs).

What to Do: You’ll have six workouts per week and one rest day. For each workout, set your timer to 45 seconds of exercise and 15 seconds of rest. Complete all the moves in order and repeat.

Beginners: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds

Move up a level when you feel your workout is no longer a challenge.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Day 1: Legs & Cardio
1. Burpees
2. Reverse Lunge with Front Kick (Right Leg)
3. Reverse Lunge with Front Kick (Left Leg)
4. Squat Jump
5. Sumo Squat

Day 2: Arms
1. Push Ups
2. Bicep Curls
3. Tricep Extensions
4. Up & Down Plank

Day 3: Abs & Cardio
1. Burpees
2. Mountain Climbers
3. Russian Twist
4. Plank Hip Twist
5. Jackknife Crunch

Day 4: Legs
1. Sumo Squat
2. Walking Lunges
3. Reverse Lunge with Front Kick (Right Leg)
4. Reverse Lunge with Front Kick (Left Leg)

Day 5: Shoulders, Chest, and Back
1. Push Ups
2. Mountain Climbers
3. Up & Down Planks
4. Burpees

Day 6: Abs
1. Russian Twist
2. Leg Lifts
3. Plank Hip Twist
4. Straight Leg Sit Up
5. Jackknife Crunch


Reverse Lunge with Kick

Squat Jump

Sumo Squat

Push Ups

Bicep Curls

Tricep Extensions

Up & Down Plank

Mountain Climbers

Russian Twist

Plank Hip Twist

Jackknife Crunch

Walking Lunges

Leg Lifts

Straight Leg Sit Ups

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