My summer body: the exercise plan

Summer body ready

Just over a month ago, I realised my body was starting to plateau from my usual exercise routine. I was constantly feeling bloated and I noticed I was starting to gain weight. Which was super frustrating, as in my head I was like, “I eat healthily and I work out three times a week, why is this happening?!!” So after my initial sulk and feeling down about myself, (several unflattering photos didn’t help!) I started to completely up my gym routine. Read on to discover the routine I’m following to get summer body ready…

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My summer body fitness plan

Day 1

  • Twenty minutes fast walk on an inclined treadmill at six km per hour
  • Hip Adduction machine 55lbs 4 reps of 20
  • Hip Abduction machine 55lbs 4 reps of 20
  • Calf extension machine 55lbs 4 reps of 20
  • Your favourite stretches (click here to see mine)
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg

Day 2

  • Hip Adduction machine 55lbs 4 reps of 20
  • Hip Abduction machine 55lbs 4 reps of 20
  • Calf extension machine 55lbs 4 reps of 20
  • Your favourite stretches (click here to see mine)
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg

Day 3

  • Twenty minutes fast walk on an inclined treadmill at six km per hour
  • Hip Adduction machine 55lbs 4 reps of 20
  • Hip Abduction machine 55lbs 4 reps of 20
  • Calf extension machine 55lbs 4 reps of 20
  • Your favourite stretches (click here to see mine)
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg

Day 4

  • Hip Adduction machine 55lbs 4 reps of 20
  • Hip Abduction machine 55lbs 4 reps of 20
  • Your favourite stretches (click here to see mine)
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg
  • 50 sit-ups using  an exercise ball
  • 10 x Goblet squats with 6kg, 10 x kettlebell swings 6kg

As you can see, I only do cardio two days a week. This just gives my legs time to rest, as most of my workout targets my legs! I also don’t use the calf extension machine one day a week, as my calves tend to get sore sometimes. Plus I’m wary of bulking them up, as I tend to gain muscle quite easily. Although everyone’s body is different, so feel free to adjust this plan in accordance with the results you wish to achieve.

Please note, it did take a while to build this workout up and I was pretty exhausted in the first couple of weeks. So remember, it’s super important not to push yourself too far!

The results ONE month in

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These images were taken four weeks apart.

On the right, I know I’m far from fat, but I was bloated and tired and having constant IBS flare-ups. I wasn’t loving the gym, as I was frustrated from seeing a lack of results or changes.

On the left, I’m much happier and toned! My stomach has become super toned and I’m hoping I’ll see baby abs any day now! This left image was taken only a month in to my exercise plan (it was actually taking two weeks ago, the images above are much more recent!) so I’m super excited to see what results I’ll be achieving in another month!

My fitness journey

I have several other fitness posts so make sure to check them out:

My ass workout (focusing on really building that bum!)

My relationship with exercise in collaboration with Xercise4less

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Disclaimer: I’m not a fitness expert and never have pretended to be so. This routine works for my body, weight and nutritional intake. I’d also like to add, like many people out there, I don’t agree with the stereotypical ‘summer body’. However, this is how I’d like my own body to look during the summer points. Therefore, I have no problem with using the phrase ‘summer body’ in this sense.

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