Workout Summary
|
Main Goal |
Lose Fat |
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Workout Type |
Split |
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Training Level |
Beginner |
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Program Duration |
8 Weeks |
|
Days Per Week |
5 |
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Time Per Workout |
30 Minutes |
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Equipment Required |
|
|
Target Gender |
Female |
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Recommended Supplements |
Pre-Workout (optional) |
Workout Description
Summer is a great time for big events, celebrations, and travelling. People want to be in their best shape to enjoy these moments. You never know when a camera might be aiming at you until you are tagged in a post.
Women want to look and feel their best for summer events. But what if they can get to work out only at home? You don't need to be discouraged. This eight-week workout and diet plan will help you embrace the challenge.
Nevertheless, you don't have to wait for summers to work on this program. This program is designed for you to use anywhere around the year.
You can also benefit from the gym version if you plan for membership. You can make the most of both the home and gym workouts for ladies who want to make good use of switching between them.
Related Article: Is Home Gym Worth the Investment or Gym Membership?
Weekly Workout Schedule
The program will require training for five days per week. It works by splitting the workouts by two days on, one day off, and three days on and one day off for recovery.
Day 1 – Upper Body Pull Day
Day 2 – Lower Body Posterior Chain Day
Day 3 – Off
Day 4 – Upper Body Push Day
Day 5 – Quadriceps and Calves
Day 6 – Core and Tabata
Day 7 – Off
You must perform these workouts in a circuit-style format. Until you finish the last one, you should do all the exercises without taking breaks. You can repeat the circuit two more times after a brief break.
Day 1 – Upper Body Pull Day
Because you are training at home, you can control the setup of your weight room. Place everything in a way that is close to your station. This will allow you to move from one movement to another much more quickly and easily.
This workout will concentrate on the upper body and rear deltoid. It will then finish with quads. Give it your all!
Perform the following exercises one after the another with no breaks in between. This counts as a single round. Each round is for two minutes.
Repeat this process three times.
|
Exercise |
Reps |
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12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
Day 2 – Lower Body
Free weights will make it challenging to train the posterior chain. Focus on achieving a full range motion and feeling high-quality contractions at each repetition. Goblet squats will impact the quads but concentrate on squeezing the glutes at the top of the rep.
You must complete the following exercises consecutively, with no breaks in between. This is one round. Rest for 2 minutes between each round. Repeat the process three times.
|
Exercise |
Reps |
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
Day 4 – Push Day
The Arnold press will work all three shoulder heads, so you must be careful with the third rep. Do not be surprised if your weight is reduced for moves like the lateral raise. If your body weight is not sufficient for the pushups at the end, take one end of each band and wrap it around your back.
You must complete the following exercises consecutively, with no breaks between. This is one round. Rest for 2 minutes between each round. Repeat the process three times.
|
Exercise |
Reps |
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
Day 5 – Quadriceps and Calves
A traditional barbell-squat option is a good choice. However, the Zercher Squat is an excellent alternative for those who don't have a squat rack. These will increase the quadriceps' power by adding vertical jumps to your routine.
For seated and standing calf raises, you can work by holding dumbbells.
You must complete the following exercises consecutively, with no breaks in between. This will be one round. Rest for 2 minutes between each round. Repeat the process three times.
|
Exercise |
Reps |
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
|
|
12-15 |
Day 6 – Core and Tabata Cardio
This workout will target all areas of the abdominals. You can do the lying leg raise with either ankle weights or a dumbbell between your feet.
You should place a plate on your chest for the weighted crunch. Side bends are an excellent exercise for the obliques. They won't make a wide waist until you load yourself extremely heavy. Go for lighter weight and concentrate on the stretch.
Tabata is eight rounds of 20-second work. The rest time between each round is only 10 seconds. You can perform this workout with your body weight. You can use any cardio equipment you have.
|
Exercise |
Sets |
Reps |
Rest |
|
3 |
15 |
||
|
3 |
15 |
||
|
3 |
15 per side |
||
|
3 |
1 min |
1 minute |
|
|
Tabata Cardio |
8 |
20 sec |
10-sec |
Related Article: How to Create the Ultimate Home Gym
Diet Plan for Summers
This 1200 calories diet plan is a quick fix for a summer shape-up side-by-side with the 8-week summer workout plan. It has two options for each meal you like to go with. You can choose any option from the breakfast, lunch, dinner, and snack options mentioned below.
Don't forget to gulp enough water for proper hydration and digestion. You can also use lemon water or green tea 3 to 4 times a day to keep yourself quenched this summer. To meet your protein goals, you can use the whey protein supplement by DMoose that will help you stay satiated longer.
Whey Protein Powder
Whey protein is a convenient, nutritious, and delicious way to help you build muscle, lose weight, and boost your metabolism. Our whey protein powder will help you reach your fitness goal faster.
Breakfast
Calories: 300
Breakfast: Yogurt or Cereal
I. Fruit Yogurt + Nutrition Bar
A 6-oz nonfat fruity Greek yogurt such as Strawberry is served with one mini nutritional bar (about 110 calories), such as a Kind Mini Almond Cashew Flax (Omega-3), and a small fresh Peach.
II. Cereal with Fruit
Combine 200 calories worth of whole-grain cereal with flax or other seeds such as 1 cup Kashi GoLean Crunch to make 200 calories! Honey Almond Flax, 1 1/4 cups Nature's Path Mesa Sunrise flakes, 3/4 cup plain soy milk or fat-free dairy, and 1/2 cup mixed fresh berries.
Breakfast: Waffles, Sandwiches, or Eggs
I. Herbed Eggs
Cook 1 egg and 2 egg whites in 1 tsp olive oil in an omelet-style fashion. Add 2 tbsp chopped fresh herbs such as basil, parsley, and tarragon into the bowl. Season with a pinch of salt. Slice 1/4 cantaloupe and 1 piece of whole-grain bread with 1/2-ounce goat cheese.
II. Breakfast Sandwich
Get a wrap such as the Starbucks Spinach and Feta Breakfast Wrap or Cosi Roasted Veggie Wrap.
III. Waffles
Enjoy two whole-grain blueberry waffles topped with 1.5 teaspoons of pure maple syrup and 1 fresh, sliced nectarine.
Lunch
Calories: 300 each
Lunch: Sandwiches or Sushi
I. Turkey Arugula Sandwich
Fill a 2-oz baguette with 1 Tbsp creamy Horseradish Sauce, 1&1/2 oz Smoked Turkey, and 1&1/2 cups baby Arugula. Serve with 1 large sliced tomato sprinkled with balsamic vinegar and sea salt.
II. Sushi to go
1/6-piece vegetarian sushi roll such as brown rice and avocado. To be served with wasabi, soy sauce, pickled ginger, and 3/4 cup steamed Edamame
Lunch: Gyro or Frozen Entree
I. Veggie Gyro
Grill a garden vegetable burger patty. Cut into thin strips and season with paprika and garlic powder. Place in 1/2 large whole-grain pita.
Add 1/3 cup extra-thin orange bell pepper slices, 2 Tbsp tzatziki sauce or plain yogurt and hummus mixture, and 2 Tbsp fresh chopped parsley or chives.
Serve with 2 cups mixed greens, 1/8 cup thinly sliced red onion, 1 teaspoon olive oil, and lemon zest.
II. Quick-Fix Entrée
Heat an all-natural or organic frozen entrée for about 265 calories, like Amy's Indian Mattar Tofu and Cedarlane Low Fat chicken burrito. Also, enjoy 2 cups mesclun with 1/3 cup Cantaloupe, 1/8 cup Red Onion, and a splash of fresh lime juice.
Dinner
Calories: 450
Dinner: Turkey Burger, Veggie Sandwich
I. Mediterranean Turkey Burgers
Pan-cook, panini-grill 2 thin (2 oz) lean turkey hamburgers. Arrange layers of 2 large pieces of roasted red pepper, 1/4 cup crumbled Feta cheese, and 12 large basil leaves in alternating arrangements. Slices of 1/4 avocado are added to the top. Top with 1/2 cup steamed red quinoa and lemon wedges.
II. Veggies
Choose a fast-casual restaurant that serves vegetarian meals (about 450 calories), such as a Panera Bread Mediterranean Veggie sandwich (on rye, with no feta). Panera also offers a la carte options: Caesar salad, low-fat vegetable pesto soup, Caesar salad (skip croutons), and an apple.
Dinner: Shrimp Salad, or Thai Salmon
I. Shrimp Salad & Corn
Mix 2 cups of salad greens with 10 large grilled shrimps. 1 cup chopped fresh seasonal vegetables, such as carrots, sweet onions, or broccoli, is also good. You may add 2 Tbsp of vinaigrette. Enjoy 1 ear of grilled corn with 1/2 teaspoon butter and 2 tablespoons of grated Romano cheese.
II. Thai Salmon & Soba
Grill or pan-grill 5 oz wild Alaskan Salmon with 1 tsp sesame oil. 8 grilled spears of asparagus and 1.5 cups soba noodles (buckwheat), served with 1.5 Tbsp Thai peanut butter sauce, garnished with 2 Tbsp minced fresh scallions or red cabbage.
Snacks
Each 150 calories
Snacks: Frozen Yogurt or Fruit
- 3/4 cup fresh raspberries, 1 (3/4-oz.) piece dark chocolate
- 1 small (6-inch) banana or 1/2 large banana, cut crosswise into 10 slices. Pair each slice with 1/2 tsp chocolate hazelnut spread between the two. Then freeze.
- 1 scoop (1/2 cup), fat-free frozen yogurt.
Snacks: Nuts, Berries, and More
- 2 cups of sliced strawberries, tossed in 1 1/2 tsp honey/agave nectar, 1 tsp white Balsamic or Champagne vinaigrette
- 1/4 cup hummus and 1 cup snow peas
- Smoothie of your choice (up to 150 calories), such as 8-oz Mango Smoothie
- 15 roasted pistachios topped with 1 oz aged Gouda or goat cheese
Related Article: Diets Vs. Lifestyle Change for Weight Loss
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The Bottom Line
You can achieve your summer fitness goals while staying at home. Your training space is just as important as the space between the earth and the skies. It is not an issue anymore if you can’t move out. Training at home is as good and effective as working out in the gym.
Track your progress by taking pictures (clothes sizes, scales, etc.) when you begin this program. You can build momentum by seeing the changes every other week. Having a great attitude and body will make summer memorable.
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