The Ultimate Summer Workout Plan for Women. Beach Body in Three Weeks

Summer is here! Time to tighten and tone your body and hit the beach. Get in shape in just three weeks with our ultimate summer workout plan.

 

How to Plan Your Weeks

Three weeks are more than enough to take control of your body. The key is to start. Our workout plan gets gradually more challenging and includes High Intensity Interval Training (H.I.I.T) for fat-blasting workouts that burn as much as 500 calories in an hour!

The following is a daily workout plan of three weeks. It is especially designed to get you back into the exercise routine and help you bounce back into shape for summer.

[table]

	Week l	Week ll	Week lll
Day 1	Endurance exercise (20 minutes)	Endurance exercise (30 minutes)	Endurance exercise (40 minutes)
Day 2	Workout	Workout	Workout
Day 3	H.I.I.T. Cardio	H.I.I.T. Cardio	H.I.I.T. Cardio
Day 4	Rest	Workout	Workout 2
Day 5	H.I.I.T. Cardio	H.I.I.T. Cardio	H.I.I.T. Cardio
Day 6	Workout	Workout	Workout
Day 7	Rest	Rest	Rest

[/table]

Endurance Exercises

Endurance exercises are part of your weekly cardio routine. These are freestyle exercises in the beginning of every week to help you warm up for the entire week’s plan. They can include brisk walking, running, swimming, cycling or other similar activities. There is no specific plan to follow in these exercises, as they are not a part of the actual workout plan. Week 1 includes endurance exercises for 20 minutes, gradually increasing the duration to 30 minutes and 40 minutes in subsequent weeks.

H.I.I.T. Cardio

The primary objective of this High Intensity Interval Cardio routine is to burn your winter fat.

Slow running – first 2 minutes

Tabata running 

• Sprint at 90% of your capacity for 40 seconds
• Recover walking or slowly running for 20 seconds
• Repeat for 8 cycles

Slow running or quick walking to cool down – 2 minutes

Workout Plans

The workout sessions in the weekly plan focuses on all areas of the body.

Week One

Day 2

Perform 3 circuits.

[table]

Upper Body Workout

Day 2	Exercises	Reps
Circuit 1	Deadlifts	10
	Dumbbell/Barbell Bench Press	12
	Standing Military Press	10

[/table]

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 2

[table]

Lower Body Workout

Day 2	Exercises	Sets	Reps
Circuit 2	Barbell Squats	4	12
	Front Squats	3	15
	Romanian Deadlifts	3	12

[/table]

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 3

[table]

Abs and Core

Day 2	Exercises	Reps
Circuit 3	Bicycle Crunches	45 sec
	Cable Woodchoppers	12/side
	Fit Ball Raise	15

[/table]

• Circuit sets: 3
• Rest

 Day 6

Perform 3 circuits.

[table]

Upper Body Workout

Day 6	Exercises	Sets	Reps
Circuit 1	One Arm Dumbbell Snatch	10/arm	3
	Dumbbell Renegade Rows	10/arm	3

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Lower Body Workout

Day 6	Exercises	Reps
Circuit 2	Mountain Climbers	150
	Bridges	15
	Deadlifts	15

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Abs and Core

Day 6	Exercises	Reps
Circuit 3	Swiss Ball Crunches	12
	Side Plank Leg Raises	1 min

[/table]

• Circuit sets: 3
• Rest

 Week Two

Perform 3 circuits.

[table]

Day 2

Upper Body Workout

Day 2	Exercises	Reps
Circuit 1	One Arm Dumbbell Snatch	10/arm
	Chest Dips/Bench Dips	15
	Dumbbel Alternate Hammer Curl	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 2

[table]

Lower Body Workout

Day 2	Exercises	Reps
Circuit 2	Goblet Squats	20
	Alternate Lunges	10
	Deadlifts	15

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 2

[table]

Abs and Core

Day 2	Exercises	Reps
Circuit 3	Decline Swiss Ball Plank Rolls	45 sec or to failure
	Crunch with Hands Over	10
	Hanging Knee Raise	10

[/table]

• Circuit sets: 3
• Rest

 Day 4

Perform 3 circuits.

[table]

Upper Body Workout

Day 4	Exercises	Reps
Circuit 1	Pull Ups	10
	Horizontal Cable Row	12

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Lower Body Workout

Day 4	Exercises	Reps
Circuit 2	Weighted Dumbbell Lunges	12/leg
	Wall Sits	3 min
	Barbell Front Squat	15

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Abs and Core

Day 4	Exercises	Reps
Circuit 3	Side Plank Leg Raises	12/side
	Leg Raise	12
	Hip Roll	15

[/table]

• Circuit sets: 3
• Rest

Day 6

Perform 3 circuits.

[table]

Upper Body Workout

Day 6	Exercises	Reps
Circuit 1	Deadlifts	10
	Dumbbell/Barbell Bench Press	12
	Standing Military Press	10

[/table]

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 2

[table]

Lower Body Workout

Day 6	Exercises	Sets	Reps
Circuit 2	Barbell Squats	4	12
	Front Squats	3	15
	Romanian Deadlifts	3	12

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Abs and Core

Day 6	Exercises	Reps
Circuit 3	Bicycle Crunches	45 sec
	Cable Woodchoppers	12/side
	Fit Ball Raise	15

[/table]

• Circuit sets: 3
• Rest

 Week Three

Day 2

[table]

Upper Body Workout

Day 2	Exercises	Sets	Reps
Circuit 1	One Arm Dumbbell Snatch	10/arm	3
	Dumbbell Renegade Rows	10/arm	3

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Lower Body Workout

Day 2	Exercises	Reps
Circuit 2	Mountain Climbers	150
	Bridges	15
	Deadlifts	15

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Abs and Core

Day 2	Exercises	Reps
Circuit 3	Swiss Ball Crunches	12
	Side Plank Leg Raises	1 min

[/table]

• Circuit sets: 3
• Rest

Day 4

Perform 3 circuits.

[table]

Upper Body Workout

Day 4	Exercises	Reps
Circuit 1	One Arm Dumbbell Snatch	10/arm
	Chest Dips/Bench Dips	15
	Dumbbel Alternate Hammer Curl	10

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 2

[table]

Lower Body Workout

Day 4	Exercises	Reps
Circuit 2	Goblet Squats	20
	Alternate Lunges	10
	Deadlifts	15

• Circuit sets: 3
• Rest: 1 minute
• Start circuit 2

[table]

Abs and Core

Day 4	Exercises	Reps
Circuit 3	Decline Swiss Ball Plank Rolls	45 sec or to failure
	Crunch with Hands Over	10
	Hanging Knee Raise	10

[/table]

• Circuit sets: 3
• Rest

Day 6

Perform 3 circuits.

[table]

Upper Body Workout

Day 6	Exercises	Reps
Circuit 1	Pull Ups	10
	Horizontal Cable Row	12

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Lower Body Workout

Day 6	Exercises	Reps
Circuit 2	Weighted Dumbbell Lunges	12/leg
	Wall Sits	3 min
	Barbell Front Squat	15

[/table]

• Circuit sets: 3
• Rest: 1minute
• Start circuit 3

[table]

Abs and Core

Day 6	Exercises	Reps
Circuit 3	Side Plank Leg Raises	12/side
	Leg Raise	12
	Hip Roll	15

[/table]

• Circuit sets: 3
• Rest

Diet Plans

To get benefits of your workouts, you need to plan your diet properly. It will help you not just to get in shape easily but also stay healthy and avoid weight fluctuations.

[table]

	Breakfast	Lunch	Dinner
Monday	whole-grain cereal: 1 cup raisins: 2 tablespoons fat-free milk: 1 cup 1 banana	tomato soup: 1 cup sliced lean roast beef: 2 ounces whole-wheat bread: 2 slices lettuce tomato mustard on the slices	brown rice: 1 cup grilled shrimp in gumbo sauce: 3 ounces mixed green salad olive oil: 2 teaspoons vinegar: 2 teaspoons
	Total: 1,597cal

[/table] [table]

	Breakfast	Lunch	Dinner
Tuesday	Omelet: 3 egg whites Chopped vegetables: 2-3 Whole-wheat muffin: 1 Soft margarine: 2 teaspoons	sliced turkey breast: 3 ounces whole-wheat tortilla:1 tomato:1 avocado: 2 or 3 slices mixed green salad: 1 cup olive oil: 2 teaspoons vinegar: 2 teaspoons	mixed greens: 2 cups cooked chicken breast, sliced: 3 ounces mandarin orange sections: 1⁄2 cup cashews: 1 ounce olive oil and vinegar: 1 tablespoon whole-grain crackers: 4
	Total: 1,592cal

[/table] [table]

	Breakfast	Lunch	Dinner
Wednesday	Oatmeal: 1 cup mixed dried fruit and nuts: 2 tablespoons cinnamon: 1 teaspoon fat-free plain yogurt: 1⁄4 cup orange or grapefruit juice: 1 cup	grilled or canned tuna: 3 ounces red potatoes: 5 small string beans: 1⁄2 cup olives: 5 to 8 olive oil: 2 teaspoons red-wine vinegar: 1 tablespoon	vegetarian burger with lettuce: 1 tomato: 1 side salad of mixed vegetables olive oil and vinegar: 2 teaspoons
	Total: 1,427cal

[/table] [table]

	Breakfast	Lunch	Dinner
Thursday	Muesli: 3⁄4 cup fat-free milk: 1 cup orange: 1 Or grapefruit: 1⁄2	mixed salad greens: tomato, red bell pepper, cucumber, red onion, diced carrots. Chickpeas: 1⁄2 cup string beans: 1⁄2 cup grated hard cheese: 1 ounce olive oil: 2 teaspoons red-wine vinegar: 1 tablespoon whole-wheat roll: 1 small	cooked whole-grain pasta: 1 cup topping: marinara sauce: 1⁄2 cup grated Romano cheese: 1 tablespoon side salad with olive oil
	Total: 1,564cal

[/table] [table]

	Breakfast	Lunch	Dinner
Friday	hot oatmeal: 1 cup fat-free plain yogurt: 1⁄4 cup raisins: 2 tablespoons	whole-wheat pita: 2 ounces chicken or turkey breast: 2 ounces cranberry sauce: 1 tablespoon chopped mixed greens	Miso Salmon: 1 Broccoli
	Total: 1,115cal

[/table] [table]

	Breakfast	Lunch	Dinner
Saturday	Eggs: 2 scrambled egg white: 1 whole-wheat toast: 2 slices soft margarine: 2 teaspoons jam: 1 tablespoon mixed fruit: 1⁄2 cup fat-free yogurt: 1⁄2 cup	chicken noodle soup: 1 cup whole-wheat crackers: 4 mixed green salad grated hard cheese: 1 tablespoon sliced olives tossed: 5 olive oil and vinegar: 2 teaspoons	broiled lean steak:  4 ounces mashed potatoes: 1⁄2 cup steamed broccoli: 1 cup Parmesan cheese: 2 teaspoons
	Total: 1,557cal

[/table] [table]

Snacking Options

	Snack 1	Snack 2	Snack 3	Snack 4
Sunday	Raw mixed vegetables Hummus: 1⁄4 cup	berries : 1 cup fat-free plain yogurt: 2 tablespoons	fat-free fruit-flavored yogurt: 1 container banana: 1	low-fat or fat-free brownie: 1 fat-free milk : 1 cup

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If you follow the workout plan without cheating, you will enjoy the sun, sand and sea in your new body. Good luck!