Summer Workout Program

I can't believe how close summer is.  Maybe because it's freakishly cool here and doesn't feel at all like spring.  But regardless, it will be hot soon and we will be breaking out the shorts, tanks, and swimsuits.  Time to tone up!!

Here's a new program that I've come up with that covers all the muscle groups that includes some of Natalia Melo and India Paulino, IFBB Bikini Pro's, favorite moves  and gives a little extra focus on a couple key areas:  Abs and Butt

Try this workout out.  Keep up with the program for 4-8 weeks.  Be sure to add in 3-6 days of cardio, incorporating both steady state and HIIT for better fat burn and heart health. 

Monday:  Chest & Abs

Workout	Sets	Rest
Circuit 1	3 sets	60-90 seconds
Wide Push-Ups	15 reps
Incline Press	15 reps
Lying Bench Press	15 reps
Circuit 2	3-4 sets	60-90 seconds
Crunches	30 reps
Sit-Ups	20 reps
Reverse Crunches	15 reps
Circuit 3	3-4 sets	60-90 seconds
Flutter Kicks	40 reps
Leg Raise	20 reps
Hold Legs Straight Out	40-60 sec

Tuesday:  Legs

Workout	Sets	Rest
Circuit 1	3 sets	60-90 seconds
Weighted Sumo Squats	15 reps
Straight Leg Dead Lift	15 reps
Jump Squats	20 reps
High Knees	1 minute
Circuit 2	3 sets	60-90 seconds
Weighted Reverse Lunge	15 reps
Split Squats	12 reps each leg
Jump Lunges	20 each leg
Butt Kicks	1 minute
Circuit 3	3 sets	60-90 seconds
Weighted Static Lunges	12 each leg
Standing Calf Raise	15 reps
Box Jumps	20 reps
Speed Run in Place	1 minute

Wednesday:  Back, Biceps, and Core

Workout	Sets	Rest
Circuit 1	3 sets	60-90 seconds
Pull Downs	15 reps
Preacher Curls	15 reps
Dumbbell Wood Chop	20 reps
Circuit 2	3 sets	60-90 seconds
Bent Over Rows	15 reps
Concentration Curls	12 reps each arm
Rotating Planks	20 each side
Circuit 3	3 sets	60-90 seconds
Underhand Pull Downs	15 reps
Outer Bicep Curls	15 reps
Bicycle Crunches	20 reps
Circuit 4	3 sets	60-90 seconds
Seated Back Fly	15 reps
Cable Bicep Curls	15 reps
Standing Side Crunch	30 reps (each side)

Thursday:  Glutes

Workout	Sets	Rest
Circuit 1	3 sets	60-90 seconds
Stability Ball Single Leg Raise	15 reps each leg
Dumbbell Crisscross Lunge	15 reps each leg
Incline Bench Leg Raise	15 reps
Standing Ball Curl	15 reps each leg
Single Leg Wall Press	15 reps each leg
Bench Butt Bridge	15 reps
Single Leg Bench ‘Get Ups’	15 each leg

Friday:  Shoulders, Triceps, and Abs

Workout	Sets	Rest
Circuit 1	3 sets	60-90 seconds
Cable Front Raise	15 reps
Standing Triceps Extension	15 reps
Circuit 2	3 sets
Lateral Side Raise	15 reps
Tricep Pull Down	15 reps
Circuit 3
Seated Arnold Press	15 reps
Triceps Kickbacks	15 each arm
Circuit 4	3 sets	60-90 seconds
Rear Delt Cable Rows	15 reps
Chair Dips	15 reps
Circuit 5
Crunches	30 reps
Sit-Ups	20 reps
Reverse Crunches	15 reps
Circuit 6	3-4 sets	60-90 seconds
Flutter Kicks	40 reps
Leg Raise	20 reps
Hold Legs Straight Out	40-60 seconds

I know it may seem like a lot but it should only take about 35-45 minutes.

And remember, none of this will do a thing unless you're eating right!!  You can build all kinds of sexy muscle underneath, but if you're still junking it up in the kitchen there's still going to be a fluffy layer of fat over top it.

I'm working on a quick reference pic tab to show most of the workouts.  Should have it done soon, but in the mean time if you need help with a move you can contact me or find it on BodyBuilding.com for proper form.

References:
Bodybuilding.com
FitnessRx