As summer approaches, the desire to get in shape and flaunt a toned body at the beach becomes a priority for many. However, not everyone has the luxury of hitting the gym due to time constraints or current global circumstances. Fortunately, you can achieve a stunning summer body from the comfort of your home. This blog post will guide you through an effective at-home workout plan that requires no equipment and can be done anytime, anywhere.
Weekly Workout Plan
Remember, consistency is key so I would advise you not to go all out if you haven’t worked out in a while. We want to get to a place where our workouts are challenging but not so much that we dread it. I know I’ve tried to go too hard and do too much right out of the gate and I would abandon ship within a couple of days thus feeling like all hope is lost. We want to gradually increase our effort throughout the weeks.
I truly believe that you should follow a workout plan for a minimum of 6 weeks before you can expect to see results. With that being said, you can’t out-train a bad diet so please don’t neglect your nutrition.
While this workout plan is designed to be done at home and not need any equipment, I will suggest a couple of pieces that I believe will help. As a disclaimer, I am adding a couple of Amazon links. These links are part of an affiliate plan.
Day 1: Full Body Blast
20 Bodyweight Squats: Stand with your feet shoulder-width apart, lower your body as if sitting in a chair, then push back up.
10 Push-ups: Keep your body straight and lower it to the ground by bending your elbows, then push back up.
10 Walking Lunges (each leg): Step forward with one leg, lower your hips to drop your back knee toward the ground, then step forward with your other leg and repeat.
10 Dumbbell Rows (use a milk jug or other weight): Bend over slightly, keeping your back straight, and pull the weight towards your chest.
15 Second Plank: Hold your body in a straight line from head to heels, resting on your forearms and toes.
30 Jumping Jacks: Stand with your feet together, then jump while raising your arms and separating your legs. Return to the starting position and repeat.
Day 2: Cardio and Core
5-minute Jump Rope (or simulated jump rope): This serves as a great warm-up and cardio exercise.
20 Bicycle Crunches: Lie on your back, bring your knees up to form a 90-degree angle, and alternate touching your elbows to the opposite knee.
30-second Side Plank (each side): Similar to the plank but done on your side, resting on one forearm and the side of your foot.
15 Leg Raises: Lie flat on your back, raise your legs without bending the knees, and then lower them back down without touching the floor.
Day 3: Rest or Light Yoga
Day 4: Upper Body Strength
Repeat the push-ups, dumbbell rows, and add:
10 Tricep Dips: Use a chair or a low table. With your back to the chair, place your hands on the seat and lower your body by bending your elbows.
15 Second Superman: Lie on your stomach and simultaneously raise your arms and legs off the ground, holding the position.
Day 5: Lower Body Focus
Repeat the squats, walking lunges, and add:
15 Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, then lower them back down.
10 Single-Leg Deadlifts (each leg): Stand on one leg, lean forward while keeping your back straight, and reach towards the ground.
Day 6: Cardio Intensity
20-minute HIIT Session: Alternate between 30 seconds of high-intensity exercise (like burpees, high knees, or sprinting in place) and 30 seconds of rest.
Day 7: Rest and Recover
Building your summer body at home is entirely possible with the right plan and dedication. This weekly workout plan is designed to target all major muscle groups, improve your cardiovascular health, and enhance your overall fitness without the need for any equipment. Remember, consistency is key, and combining these workouts with a healthy diet will yield the best results. So, get started today and make this summer your most confident one yet!