Getting your body summer-ready doesn’t require hours in the gym or expensive equipment. Whether you want to sculpt your legs, tighten your core, or build a beautifully balanced silhouette, this plan is designed to tone, burn, and shape—right at home.
This weekly routine targets your lower and upper body in strategic cycles. Expect real results with consistency, clean eating, and intensity. Let’s break it down.
🔁 Weekly Workout Split
| Schedule |
|---|
| Lower Body A |
| Upper Body B |
| Lower Body A |
| Rest |
| Upper Body A |
| Lower Body B |
| Lower Body A |
| Rest |
| Repeat |
🍑 Lower Body A (Sculpt & Shape)
| Exercise | Sets x Reps |
|---|---|
| Heels Elevated Squats | 2×20 |
| Around-the-World Lunges (Alternating) | 5×5 (per leg) |
| Unilateral Romanian Deadlifts | 3×10 (per leg) |
| Donkey Kicks | 4×12 (per leg) |
| Fire Hydrants | 4×12 (per leg) |
| Assisted Squats | 2×20 |
💪 Upper Body B (Tone & Strengthen)
| Exercise | Sets x Reps |
|---|---|
| Plank to Push Ups Position | 5×5 (per side) |
| Supermans | 3×10 |
| Reverse Snow Angels | 5×15 |
| Tricep Dips | 3×10 |
| Butt Ups w/ Twist | 5×7 (per side) |
| Russian Twists | 2×20 |
| Crunches | 2×20 |
🍑 Lower Body B (Power & Lift)
| Exercise | Sets x Reps |
|---|---|
| Bulgarian Split Squats | 3×15 (per leg) |
| Reverse Leg Lifts | 2×20 (per leg) |
| Jump Squats | 3×15 |
| Legs Elevated Glute Bridges | 2×20 |
| Step-ups w/ Knee Raises | 5×10 (per leg) |
| Kneeling Squats | 4×12 |
| Calf Raises (3 directions) | 1×45 total |
| Nordic Curls | 4×12 |
| Wall Sit | 1 set to failure |
💥 Upper Body A (Sculpt & Burn)
| Exercise | Sets x Reps |
|---|---|
| Decline Shoulder Taps | 2×10 (per side) |
| Prone ITWYs | 5×6 |
| Push Ups | 3×10 |
| Leg Raises w/ Butt-ups | 4×12 |
| Bear Hugs | 4×12 |
| Plank | 2x60s |
🥗 Nutrition Tips for a Summer Body
Your workouts mean nothing without dialing in your diet. Here’s how to keep it tight:
- Hydrate with at least 2.5–3 liters of water daily
- Cut refined sugar and reduce sodium
- Eat lean protein every meal: chicken, turkey, tofu, Greek yogurt
- Prioritize fiber: veggies, fruits, oats, and whole grains
- Limit processed food and alcohol
⚡ Sample Daily Meal Plan
- Breakfast: Oats with almond milk, chia seeds, and berries
- Snack: Apple + almond butter
- Lunch: Grilled chicken salad with olive oil & avocado
- Snack: Greek yogurt + honey
- Dinner: Salmon, sweet potatoes, steamed broccoli
🌙 Extra Tips to Maximize Results
- Stretch 5–10 mins after workouts
- Get 7–8 hours of sleep nightly
- Walk 7,000–10,000 steps/day
- Avoid skipping rest days (your muscles grow while resting!)
✅ Final Words
This plan is not just about looking good—it’s about feeling strong and confident in your own skin. Stick with the workouts, fuel your body right, and let your results speak for themselves.
Start today, and let your summer body glow from the inside out. 💪☀️
