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It seems like every spring you plan to get your summer body in peak form, then the next thing you know it’s July and your physique is still not where you want it to be. If you want to guarantee success in your pursuit of a great summer body before the warm months come, this regimen is designed to hit all of the essential muscle groups to aid in this process.  This routine is designed to be done four times a week, with active rest days in between. To guarantee the best results, aim for every workout to be intense and try to minimally rest between sets to keep your fat burning at the highest rate possible. The goal of this workout is not only to get you in great summer shape but to do it as fast as possible, so it is important to fully commit to the work.

It seems like every spring you plan to get your summer body in peak form, then the next thing you know it’s July and your physique is still not where you want it to be. If you want to guarantee success in your pursuit of a great summer body before the warm months come, this regimen is designed to hit all of the essential muscle groups to aid in this process. 

This routine is designed to be done four times a week, with active rest days in between. To guarantee the best results, aim for every workout to be intense and try to minimally rest between sets to keep your fat burning at the highest rate possible. The goal of this workout is not only to get you in great summer shape but to do it as fast as possible, so it is important to fully commit to the work.

If you're not sure about how to do a certain movement, click on the exercise image for a link to a tutorial video.

Day 1

Warmup: 5 minutes of cardio (any kind) 

Superset 1: 4 Sets

Barbell Front Squat x 10 - Recommended Equipment: IM2000

Dumbbell Bent Over Row x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Pull-ups x 8 - Recommended Equipment: Chin Up Bar for Super Bench/PRO

Superset 2: 3 Sets

Kettlebell Single-Arm Farmers Carry x 30 Steps - Recommended Equipment: Quick-Lock Adjustable Kettlebell

Dumbbell Push Press x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Dumbbell Standing Fly x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Day 2

Superset 1: 3 Sets

Seated Dumbbell Clean x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbells

Dumbbell Bench Press x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Dumbbell Skull Crushers x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Superset 2: 3 Sets

Dumbbell Preacher Curls x 10 - Recommended Equipment:
Quick-Lock Adjustable Dumbbell

Dumbbell Calf Raises x 16 - Recommended Equipment:
Quick-Lock Adjustable Dumbbell
Calf Block 

Dumbbell Shrugs x 16 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Day 3

Superset 1: 3 Sets

Dumbbell Shoulder Press x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Dumbbell Ab Laterals x 16 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Dumbbell Triceps Kick Back x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Superset 2: 3 Sets

Dumbbell Single Arm Rows x 20 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Dumbbell Lunges x 20 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Hanging Knee Raises x 10 - Recommended Equipment: Ultimate Chin-Up Attachment

Day 4

Superset 1: 3 Sets

Dumbbell Upright Row x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Dumbbell Rear Shoulder Fly x 10 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Kettlebell Deadlift x 12 - Recommended Equipment: Quick-Lock Adjustable Kettlebell Handle

Superset 2: 3 Sets

Dumbbell Bicep Curls x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

Bench Dips x 10 - Recommended Equipment: Super Bench

Dumbbell Incline Press x 12 - Recommended Equipment: Quick-Lock Adjustable Dumbbell

 

If you want to accelerate or accentuate the effects of this workout, consider supplementing it with more healthy choices. Habits like hydrating properly and eating right will be huge factors in taking your results to the next level. Additionally, consider changing your rest days to active rest days where you still skip the lifting but instead do some cardio or calisthenics to boost your training diversity. This routine is nothing without your dedication and commitment to the regimen, so make it a priority to stick to your goals and trust the process. 

Written Exercise Descriptions

Barbell Front Squat:

1. Set the bar of the IM2000 just above your shoulders
2. Bring your arms under the bar and cross them at the wrist, then grasp the bar just by your collar bone. The bar should be resting on your clavicle
3. Place your legs at shoulder with and keep your head up
4. Bend your legs like you’re sitting in a chair until your legs are at just under 90 degrees
5. Extend your legs and return to the starting position

DB Bent Over Row:

1. Pick up dumbbells in each hand using proper form
2. Bend at the waist while slightly bending your knees until you feel a slight stretch in your hamstrings
3. Make sure to keep your spine straight and your neck neutral
4. Pull both dumbbells up to your sides creating a 90-degree angle at your elbow
5. Extend your arms and return to the starting position

Pull-Ups:

1. Grasp a bar with an overhand grip and hang while engaging shoulders
2. Pull your body up until your chin comes above the bar without swinging legs or using momentum to help yourself up
3. Return to the starting position in a controlled manner

Kettlebell SAFC:

1. Grasp a kettlebell with one hand and stand straight
2. Begin to walk in a steady, controlled manner while keeping your body balanced as if both hands were holding kettlebells
3. After completing one set of steps, switch hands and repeat

Dumbbell Push Press:

1. Stand with feet hip-width apart holding two dumbbells rested on shoulders
2. Bend at the waist and legs, then extend both and press dumbbells above head
3. Return to starting position and repeat

Dumbbell Standing Fly:

1. Stand with feet shoulder width apart holding two dumbbells
2. Bend slightly over at the waist keeping back straight
3. Move dumbbells front in front of chest to extended by your sides, keeping arms almost straight
4. Return to starting position and repeat

Seated Dumbbell Clean:

1. While seated, grasp one dumbbell in each hand down below your sides
2. Shrug the dumbbells up, then rotate at the elbows so the dumbbells are up by your shoulders
3. Return to starting position and repeat

Dumbbell Bench Press:

1. Lay on your back on a bench and rack two dumbbells above you, perpendicular to your body
2. Steadily bring the dumbbells down towards your chest, keeping your elbows slightly angled downwards towards your feet
3. Press dumbbells back up to the starting position, keeping back rested on the bench

Dumbbell Skull Crushers:

1. Lay flat on a bench with a dumbbell in each hand above you
2. Bend at the elbows, bringing the dumbbells to your ears
3. Extend your arms back to the starting position

Dumbbell Preacher Curl:

1. Stand and rest your tricep on a bench while holding a dumbbell in one hand
2. Curl the dumbbell
3. Extend your arm in a controlled motion back to the starting position

Dumbbell Calf Raises:

1. Stand with the balls of your feet on a calf block while holding two dumbbells, keeping your heels on the ground
2. Push up until your heels rise above the rest of your foot
3. Return to starting position and repeat

Dumbbell Shrugs:

1. Stand with feet shoulder width apart, holding a dumbbell in each hand
2. Shrug your shoulders up
3. Bring your shoulders back down in a controlled motion

Dumbbell Shoulder Press:

1. Stand with feet shoulder width apart, holding a dumbbell in each hand
2. Bring dumbbells up to each shoulder
3. Press both dumbbells upwards, keeping your back straight
4. Return to starting position and repeat

Dumbbell Ab Laterals:

1. Stand with feet shoulder width apart, holding a dumbbell in one hand
2. Laterally bend over in the direction of the dumbbell until you begin to feel a stretch in your trunk
3. Return to starting position and repeat

Dumbbell Triceps Kick Back:

1. With one knee and one hand on the same side on a bench, and the other leg extended on the ground, bend over and grasp a dumbbell in your free hand
2. Extend your arm from a 90-degree angle to a straight position
3. Return to a 90-degree angle at the elbow and repeat motion

Dumbbell Single Arm Rows:

1. With one knee and one hand on the same side on a bench, and the other leg extended on the ground, bend over and grasp a dumbbell in your free hand
2. Bring the weight so your elbow is at a 90-degree angle, engaging your back
3. Return to starting position and repeat

Dumbbell Lunges:

1. Hold two dumbbells, and stand with feet shoulder width apart
2. Step forward with one leg and lunge
3. Return to starting position and repeat

Hanging Knee Raises:

1. Grasp a pull-up bar and hang with arms extended and shoulders engaged
2. Bring knees up to chest
3. Return to starting position and repeat

Dumbbell Upright Row:

1. Grasp a dumbbell in each hand while standing with feet shoulder-width apart
2. Bring dumbbells up to your chin, elbows to the side
3. Return to starting position and repeat

Dumbbell Rear Shoulder Fly:

1. Lay chest-down on an incline bench with a dumbbell in each hand
2. Bring the weights to your sides with arms extended, making a T with your body
3. Return to starting position and repeat

Kettlebell Deadlift:

1. Grasp a kettlebell with both hands in between your feet, which should be a bit wider than shoulder width apart
2. Bend over at the waist and knees, keeping back straight
3. Lift the kettlebell up, standing straight and squeezing your glutes
4. Return to starting position and repeat

Dumbbell Bicep Curls:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides
2. Curl both dumbbells up
3. Return to starting position and repeat

Bench Dips:

1. Position yourself with your heels on the floor, and your hands on a bench behind you with your arms extended
2. Bend at your elbows until your butt almost touches the floor
3. Return to starting position and repeat

Dumbbell Incline Press:

1. Lean back on an incline bench, and rack dumbbells above you in a semi-perpendicular position
2. Bring dumbbells down to your chest, elbows out to your side
3. Press dumbbells back to the starting position