Summertime is here, baby! Have drinks out by the pool, take a cool dip in the ocean, and go to the most exotic lands to take in the summer sun. But wait, don’t you want a nice toned body when you wear that bikini lying in the back of your closet since last summer? Don’t you want the girls to swoon at your ripped body when you go shirtless at the beach?
Well, sure you do! That’s why we have come up with an effective workout program to whip you right into shape. This strategy, which is panned over four weeks, will have you looking like Ryan Gosling or Jennifer Lopez. We’ll condense what fitness classes teach you into four amazing weeks of hard work.
It’ll be split up into two parts. In the first part, we’ll focus on the major and larger muscles. It’ll help you get rid of unnecessary fat, and consist mainly of chest, legs, and arm workouts. The upper body muscles will be put to work at least twice a week. Then we move on to the next part which will focus on getting those lean and mean muscles and eliminating all the remaining fat. All in all, it will significantly alter how you feel and appear.
Thoroughly read the directions given below and then implement the strategy. It’s simple if followed correctly. You will need to give it your all, pay attention, and be dedicated to achieving optimal results. You will notice how healthy your body can get in just a month. Happy training!
Hydration Time!
Drink plenty of water. It has been frequently demonstrated that being hydrated enhances both physical health and emotional well-being along with overall functioning. According to certain studies, those who stayed hydrated reported feeling less tired and having enhanced focus. This made them have better moods overall which majorly contributes to better health.
Your water intake should be about two liters daily. Always keep a water bottle by your side so no matter where you go you won’t have to pay for water. As your focus and concentration increase, you’ll be able to stay motivated and simultaneously your stress levels will get reduced. Your body will start getting more aware of its surroundings due to the increased concentration levels.
Eat Healthy Meals
Start eating healthy, if you weren’t doing this previously. Meals should be taken in an environment that is peaceful so that you can understand your body’s needs. That means no TV, phones, tablets, and no other kinds of diversions. You’ll be less likely to binge eat since you’ll be more aware of what’s going into your body.
Vegetables are going to be your savior. They are a crucial aspect to add to your diet as they not only help you lose weight but they have a positive impact on your overall health. Vegetables are bursting with nutrients like vitamins, minerals, calcium, and antioxidants, which offer a number of health-promoting properties. You can alter your body more quickly if you decide to add 2–3 cups of vegetables daily to your diet along with a handful of proteins.
Get Enough Sleep
For good quality sleep, you need to keep all electronics aside at least 45 minutes before sleeping time. These electronics emit blue light, which signals your brain to stay up longer than it should.
Getting a nice amount of sleep helps you stay active all throughout the day as well as when you’re working out to get those lean and mean muscles. It is an important factor if you want to see substantial improvements in your body.
Never Back Out of Warming Up
If you think you don’t need to warm up before your set and workout, you couldn’t be more wrong. It is an essential part of any exercise class or workout. Tight muscles need to be loosened up before any fitness training or any form of exercise. It helps you avert the risk of injuring yourself. The warm-up you do should align with what kind of exercise or workout you’re about to perform. It should warm up the muscles that are going to be used throughout the workout.
Just like how stretching classes go, start with dynamic stretching so that all your muscles and joints get warmed up for you to lift weights. Then perform one or two rounds of the activities you would perform in the actual training with a few weights or none at all. It’s a terrific technique to get your body ready to execute these exercises with a weight that will push you during the last rounds of every session.
The Workout
The first portion of the workout will consist of 4 exercises that will be done in the first two weeks. The first 2 out of the 4 will be called straight sets, the next 2 will be known as supersets. Follow as guided in this post and you’ll attain your ideal summer body.
You’ll be able to gain muscle by reducing fat with the help of this high-intensity workout. Follow the prescribed sets, rounds, pace, and break intervals as you perform the workouts in succession. By keeping the same tempo, you will be able to denote how long it took to finish each section of the workout.
If you are working out with the bench press then the initial digit starts from when you lowered the weight, followed by the time you keep it lowered, then the time it takes to lift it, and finally when you pause at the peak of the exercise.
Although the exercises remain the same in the second and fourth weeks but a few important factors have been changed to maintain your progress in gaining muscle mass. You’ll lose weight fast and simultaneously gain muscles. It comprises four workouts that are divided into two pairs. Firstly, you’ll focus on the triceps and chest area then move onto the back and biceps then once again chest and deltoids. Lastly, you will work on your abs and legs.
The exercises are performed in straight sets, allowing you to concentrate on dropping as much weight while still keeping proper form and completing the desired number of reps. There are also some factors you need to consider before your get down to becoming a beast.
Week 1 and 2
- Bench Press: You can repeat these in 4 sets of 3 and rest for about a minute. Set your feet firmly to the ground and stiffen up your body. Pull the bar down that you have been gripping while you were lying on the bench. It should reach your chest and then you can pull it up.
- Cable Cross Over: Repeat this at least three times in 4 sets, then take a break for about a minute. Stand firmly and straight in the middle of the machine. Grab the handles on either side in your palms and push them in an arc motion across your body. Ensure that your chest stays upright and your core tight. Stay in that position for a brief moment before starting over.
- Dumbbell Press: Repeat these 3 times in 4 sets. Bring a dumbbell at chest level while lying straight on an inclined bench. Your body should be tight as your feet are firmly planted on the floor. Your arms should be straight after pressing the weights. Slowly bring them down.
- Leg Extension: Do 3 sets of 12 reps each. Take a break for about half a minute. After you have sat down properly, the bars should be touching your shin. Elevate your legs while keeping them straight and maintain a tight upper body. Then slowly lower them.
The exercises remain the same in week 2, except you can increase the intensity as you go along. You can choose heavier weights and increase the number of sets and reps as you enter the second week.
Week 3 and 4
- Triceps Dip: Do 4 sets with 8 reps and take a break for about a minute. Straighten your arms as you hold onto the parallel bars. Do so while crossing your legs. Bend your elbows till they form a 90° angle.
- Back Squat: Do four sets of 8 reps each. Take a break for a minute. This is done with a barbell, place it on your shoulders and squat as low as you can while keeping your body tight. Get back up by pushing through the heels.
- Hammer-Grip: Do 4 sets of 8 reps and rest for a minute. Grab the handles while you keep your torso upright. You should pull up till your chin is above your hand while bracing your glutes and abs. hold the position for a while and then lower yourself.
These exercises are to be followed throughout weeks 3 and 4, with increasing the intensity in the last week. Are you intrigued by our reviews and guides? FitEngine has plenty more. We have comprehensive blogs on the latest yoga classes, dance classes, Pilates classes, flexibility, mobility workouts, and stretching classes in NYC. Get in touch with us and book your favorite class!
