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

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

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.

 

Beach Body Workout

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.

  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

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.

Running Woman

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

Solid Abs

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

Week One

Day 2

Perform 3 circuits.

Upper Body Workout

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

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

Lower Body Workout

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

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

Abs and Core

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

  • Circuit sets: 3
  • Rest

 Day 6

Perform 3 circuits.

Upper Body Workout

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

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

Lower Body Workout

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

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

Abs and Core

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

  • Circuit sets: 3
  • Rest

 Week Two

Perform 3 circuits.

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

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

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

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

  • Circuit sets: 3
  • Rest

 Day 4

Perform 3 circuits.

Upper Body Workout

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

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

Lower Body Workout

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

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

Abs and Core

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

  • Circuit sets: 3
  • Rest

Day 6

Perform 3 circuits.

Upper Body Workout

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

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

Lower Body Workout

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

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

Abs and Core

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

  • Circuit sets: 3
  • Rest

 Week Three

Day 2

Upper Body Workout

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

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

Lower Body Workout

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

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

Abs and Core

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

  • Circuit sets: 3
  • Rest

Day 4

Perform 3 circuits.

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

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

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

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

  • Circuit sets: 3
  • Rest

Day 6

Perform 3 circuits.

Upper Body Workout

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

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

Lower Body Workout

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

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

Abs and Core

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

  • Circuit sets: 3
  • Rest

Diet Plans

Grilled Chicken Salad

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.

  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

  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

  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

  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

  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

  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

Snacking Options

Hummus with pita bread and vegetables

  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

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

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