Summer is nearly here and that means it’s time to start looking forward to warmer weather and longer days! There’s no better way to kick off the summer than to reinvigorate your workout plan to get your body ready. No matter how you want to look this summer, an effective workout plan can help improve health while also toning your muscles and getting you ripped.
Don’t forget that workouts are only half the battle! Healthy diets geared towards sports training, such as boxing diets, are crucial too.
Getting your beach body requires a workout plan that targets all your muscle groups and places an emphasis on cardio. This will be a 7-day plan with 5 active workout days and 2 days of rest for your muscles to recover. Stick to this plan for at least 30 days before adding new exercises. Let’s get started!
Day 1: Legs, Shoulders, and Abs
Lunges – 2 sets, 5 reps per leg:
Start from a standing position and take a large step forward
Bend your front leg until your knee is directly above your foot but not extending over your toes, and your back knee is almost touching the floor
Return to a standing position and repeat with the other leg
Reverse Lunges – 2 sets, 5 reps per leg:
Follow the directions above but step backward, rather than forward
Wall Sit – 1 set, 30 to 60 seconds:
Stand with your back up against a wall and slowly lower yourself down until your knees are at a 90-degree angle with the wall and you’re in a seated position
Keep your back in contact with the wall and hold this position for 30 to 60 seconds
Wall Walk Up – 3 sets, 5 reps:
Get in a push-up position with your feet against a wall
Slowly walk your feet up the wall and move your hands backward, towards the wall
Keep performing this movement until you are almost in a handstand against the wall
Slowly walk your hands and legs forward until you are off the wall (use a spotter or only go up the wall partially when trying this move for the first time)
Shoulder Taps – 4 sets, 10 reps:
From a push-up position, lift one arm and touch your opposite shoulder while keeping the other arm firmly planted
Return your arm down and repeat with the opposite arm
Russian Twists – 3 sets, 10 reps per side:
Pull yourself into a half sit-up and stay in that position for the duration of the exercise
Twist only your upper body side to side
If you have one, pick up a weight and hold it in your arms while twisting for an added ab workout
Reverse Crunches – 3 sets, 8 reps:
Lay flat on the ground with your legs extended and your hands underneath your glutes
Keeping your upper body and head on the ground, raise your knees to your chest
Return your legs to an extended position and repeat
Days 2 and 4: Cardio
For days 2 and 4 of your workout, give your muscles a break and focus on cardio. Choose one of the following basic cardio exercises below or do a 15-20 minute high-intensity boxing workout. High-intensity boxing is a great replacement for basic cardio exercises and setting up your at-home boxing gym requires little to no space.
1 Mile Run
Running in Place
Day 3: Chest and Back
Pull-Up (doorframe or bar) – 4 sets, 5 reps:
If you don’t have a pull-up bar, find a stable doorway wide enough to grab
With your arms about shoulder-width apart, lift yourself until your chin passes your hands
Slowly lower yourself until your arms are fully extended and repeat
Wide Grip Push-Up – 3 sets, 8 reps:
Unlike a normal push-up, place your arms about double shoulder-width apart
Slowly perform a push-up and return to your starting position
Diamond Push-Up – 3 sets, 5 reps:
Get in a push-up position and form a diamond with your fingers directly under your head
Slowly lower yourself into a push-up and return to your starting position
Diamond push-ups can be strenuous, so substitute with normal push-ups until you feel more comfortable
Superman Hold – 3 sets, 45 seconds:
Lay flat on your stomach and extend your arms out in front of you
Simultaneously lift your legs, chest, and arms off the ground and hold for 45 seconds
Slowly lower back down
Lying Lat Pull Downs with a Towel – 3 sets, 10 reps:
Lay flat on your stomach and extend your arms while holding a towel taut with your hands
Without moving your legs, lift your chest and arms up, then slide/pull your arms towards your chest while keeping the towel taut
Once your arms reach your chest, slide them back out again, keeping the towel taut throughout the whole exercise
Day 5: Arms and Abs
Plank-Up – 3 sets, 5 reps:
Begin in a plank position on your elbows
Straighten one arm up by planting your hand on the ground and repeat with the other arm until you are in a push-up position
Return down to a plank position on your elbows and repeat
Push-Up – 3 sets, 15 reps:
Drop into a push-up position with your hands planted shoulder-width apart beneath you
Perform a standard push-up, lowering your chest toward the ground until you almost touch the floor
Rise back up and repeat
Tricep Dip – 3 sets, 10 reps:
Stand with a chair or bench behind you
Bend down until you can plant your hands firmly on the seat of the bench or chair
Walk your legs out until they are fully extended and your arms are fully extended
Bend at your elbow until your arms are at just above a 90-degree angle
Lift yourself back up and repeat
Flutter Kicks – 4 sets, 8 reps:
Lay flat on your back and place your hands underneath your glutes
Lift your legs off the ground
Kick your legs in the air slightly, as if you were swimming
For any of the above workouts, feel free to adjust the number of reps and sets depending on your skill level. Additionally, substitute in dumbbells or other weight exercises if you have the necessary equipment.
Days 6 and 7: Rest
The last two days of your week, or however you stagger the above workouts, be sure to allow rest for your muscles. Avoid lifting weights or doing anything overly strenuous.
Just because you’re resting doesn’t mean you need to be totally inactive! Here are a few active recovery exercises you can do on rest days:
Swimming, golfing, hiking, or other similar activities
Static (stationary) muscle stretches
Frequently Asked Questions (FAQs):
Can you get ripped in 2 months?
While the process of getting ripped can take a long time depending on how you workout and what your diet looks like, intense training can certainly produce results in around 2 months. During this time you can expect to see weight loss or gain (depending on your goals) and a basic change in your figure.
Can you transform your body in 4 weeks?
Yes, after 4 weeks of consistent exercise and activity, you will begin to see changes in your body. Two commonly asked questions on this topic are:
Can I get ripped in 30 days?
How can I get ripped in 4 weeks?
As with the above question, you can expect to see weight changes and body figure changes in one month depending on the intensity and frequency of your workouts. Your workout journey won’t be complete in one single month, but you can get a great start in that time.
Can I get a summer body in 3 months?
With the right exercises and diet, three months can be enough time to get your ideal summer body. Focus on bodyweight training exercises that strengthen and tone muscles. Training for at least three days a week and ideally, an hour a day should be enough to start seeing results.