Swim Ready Guide
For beach babes!
If you're looking to be beach body flawless, this routine is for you! This plan is designed to get you right for the Summer so you can stunt on the beach with full confidence. Being swim ready means everything has to be on point: back, abs, legs, arms, and butt. So this workout is designed to engage your full body with a mix of cardio and circuits to pair with a clean diet to get you trimmed and toned.
Plan Summary:
Workout Duration: 40 min for 5-6 days/week
Program Duration: 6 weeks
Resistance Level: Moderate not heavy. 2 varied sets of hand weights between 3-10 lbs is plenty, I promise. If dumbbells are too difficult to start, go weightless and use your bodyweight alone. Increase to light hand weights as you get stronger and the moves get easier.
Tips: Set a circuit timer from your fitness watch or app like Seconds. Be sure to use a yoga mat to cushion your hands and back. Whether you choose to use weights or not, keep up the intensity with every move.
Home Modification: Make these adjustments if you do not have a treadmill at home. If you live in a warmer climate and can run outside, stick to the routine as is. If you live somewhere cold or don't have a gym membership, you can drop the run and do 2 circuits each day instead. For example, combine Monday & Tuesday circuits as one workout, Workout #1. Wednesday and Thursday combined makes Workout #2, and Friday and Saturday combined is Workout #3. Repeat each workout combination twice a week.
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Monday
cardio day:
Stretch: Legs, arms, and back
Cardio: Treadmill
2 min walk warm-up
Run 2 miles within 18:00 min
3 min walk cool down
HIIT Circuit: 30 Second Intervals
30 sec Dumbbell Burpees
30 sec Boxer’s Jump Rope
30 sec Mountain Climbers
30 sec Dumbbell High Knees
30 sec Dumbbell Quick Feet
15 sec rest
Repeat 2x
Stretch: Legs, arms, and back
Tuesday
ab day:
Stretch: Legs, arms, and back
Cardio: Treadmill
2 min walk warm-up
Run 2 miles within 18:00 min
3 min walk cool down
Ab Strength Circuit: 30 Second Intervals
30 sec Dumbbell Sledgehammers
30 sec Lying Pendulum Legs
30 sec Dumbbell Side Plank Oblique Dips (Right Side)
30 sec Dumbbell Side Plank Oblique Dips (Left Side)
30 sec Spider Crunches
30 sec Dumbbell Supermans
30 sec Dumbbell Crossover Toe Touch Crunches (Left Leg)
30 sec Dumbbell Crossover Toe Touch Crunches (Right Leg)
15 sec rest
Repeat 2x
Stretch: Legs, arms, and back
Wednesday
leg day:
Stretch: Legs and back
Cardio: Treadmill
2 min walk warm-up
Run 2 miles within 18:00 min
3 min walk cool down
Lower Body Circuit: 30 Second Intervals
30 sec Dumbbell Deep Squats
30 sec Dumbbell Pendulum Lunges (Right Leg)
30 sec Dumbbell Pendulum Lunges (Left Leg)
30 sec Dumbbell Alternating Side Lunges
30 sec Dumbbell Jump Squats
30 sec Dumbbell Single Leg Squat with Toe-Touch (Right Side)
30 sec Dumbbell Single Leg Squat with Toe-Touch (Left Side)
15 sec rest
Repeat 2x
Stretch: Legs and back
Thursday
ab day:
Stretch: Legs, arms, and back
Cardio: Treadmill
2 min walk warm-up
Run 2 miles within 18:00 min
3 min walk cool down
Ab Strength Circuit: 30 Second Intervals
30 sec Plank Side Walk
30 sec Scissor Kicks
30 sec Dumbbell Standing Side Crunches (Right Side)
30 sec Dumbbell Standing Side Crunches (Left Side)
30 sec Dumbbell Sit-Ups with Cross-Body Punches
30 sec Dumbbell Renegade Rows
30 sec Dumbbell Russian Twists
15 sec rest
Repeat 2x
Stretch: Legs, arms, and back
Friday
ARm day:
Stretch: Arms and back
Cardio: Treadmill
2 min walk warm-up
Run 2 miles within 18:00 min
3 min walk cool down
Upper Body Circuit: 30 Second Intervals
30 sec Standing Dumbbell Cross-Body Punches
30 sec Push-Ups
30 sec Dumbbell Romanian Deadlift to Upright Row
30 sec Bent Over Dumbbell Row to Reverse Fly
30 sec Dumbbell Alternating Lunges with Bicep Curl
30 sec Bent Over Dumbbell Double-Arm Tricep Kickbacks
15 sec rest
Repeat 2x
Stretch: Arms and back
Saturday
ab day:
Stretch: Legs, arms, and back
Cardio: Treadmill
2 min walk warm-up
Run 2 miles within 18:00 min
3 min walk cool down
Ab Strength Circuit: 30 Second Intervals
30 sec Elevator Planks
30 sec Dumbbell V Crunches
30 sec Lying Leg Raises
30 sec Dumbbell Half Burpees
30 sec Reverse Crunches
30 sec Dumbbell Side Plank Toe-Touch (Right Side)
30 sec Dumbbell Side Plank Toe-Touch (Left Side)
15 sec rest
Repeat 2x
Stretch: Legs, arms, and back
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