Summer Exercise Plan for Women
Summer is coming! Time to sport gorgeous sundresses, curve-hugging shorts, fancy tank tops and what have you. However, to truly sport a summer outfit at its peak, you will need a summer-ready body.
Besides rocking chic outfits in summer, it is also the time to show off your toned body clad with bikinis at the beach. Is your body summer ready? No? Are you troubled about how to go about it? Worry no more; we are here to help you with our ultimate workout routine to stay fit this season.
There are still more than 14 days until summer, and that is more than enough time to help your body adjust to exercising and burn unnecessary pouches where you don’t need them. Follow this two-week workout plan vigorously and you might become someone’s fitness goal soon.
Begin each workout session by taking a 20-30 minute walk before going into the day’s main course. For the first week, do each move for 1 minute, rest for 30 seconds, and then do repetitions for a total 6 minutes of activity to see more benefits. Increase time and intensity in the second week of your workout.
Squats: Helps to tone legs and glutes
Start by standing with your head facing forward, chest held up and out, and legs a little more than shoulder-width apart. Hold out your hands in front of you to help you keep your balance. Slowly bend your knees and bring your rear down like you are sitting in an imaginary chair. Keep your body tight as you push through your heels to bring yourself to the starting position.
Assisted push-ups: Helps to tone arms and chest
Start in a regular push-up position, with both knees on the floor and shoulders, as well as the whole upper body, in a straight line with your wrists. Also, bend your elbows and lower your chest so that it is only a few inches away from touching the ground. Push your upper body up and repeat.
Toy soldiers: Helps to tone legs and shoulders
As you begin walking, fully extend your right leg at a slight angle towards your left hand. Extend your opposite hand with palm facing down and let your toe touch or come close to your palm. Bring your leg down while still walking and repeat by interchanging legs. Make sure to keep your arms straight and parallel to the ground.
Crab walk: Helps to tone arms, back and glutes
Sit on the ground with your hands and feet flat on the ground (make sure to keep your shoulders in line with your knees). Take three steps back using your arms and legs, then take three steps forward. Repeat the process while squeezing your glutes as you step.
Hip-raise marches: Helps to tone glutes
Lie on your back with knees bent, arms by your side and feet flat on the ground. Lift your hips off the ground, forming a straight line from your knees to your shoulders. Bring your right knee towards you, and return your leg to the ground. Repeat with left knee.
Classic plank: Helps to tone core and shoulders
Place your forearm firmly on the ground with your hands loose, legs straight out behind you and toes on the ground. Keep position for 30-60 seconds.
Squat-thrusts: Helps to tone shoulders, core and legs
Stand with you feet shoulder-width apart and arms by your sides. Bend down to lower yourself into a squat position and place your hands on the floor. Step or kick your legs back into a plank position then jump to return to a squat position. Return to the standing position and repeat.
Y’s, T’s and I’s: Helps to tone back
Steadily start standing, and then bend forward slightly. Bring out your arms in front of you into a Y shape while leading with your thumbs. Quickly bring your arms down and do 20 repetitions. Form a T shape by raising your arms up by your sides then lower them while also repeating for 20 reps. Finally, make an I shape by raising your arms straight up, parallel to your ears, then drop. Repeat this for 20 reps too.
Diagonals: Helps to tone glutes, shoulders and core
Stand with feet slightly wider than shoulder-width apart and arms out to the left with the left leg tilted slightly. Lift right knee up as you lower arms so that your hands touch your knee. Repeat the motion for 30 seconds and switch to the right side for 20 seconds by raising your arms up on the right side and drop while bringing up your left knee.
Stand with your feet a little wider than shoulder-width apart and with your toes slightly turned out. Hold out a dumbbell (or any object of similar weight) in each hand in front of you. Push your hips back as you squat down keeping your knees out and your chest up. Bring the weights down to the ground in between your legs.
Simply choose any favorite workout of the week and try to increase the duration of the workout or the number of reps.
For the second week, simply repeat the full workout session of the first week, but with more rigor and intensity.
Article by Jojo Yang