Are you ready for summer?


The official first day of summer is June 21 …. Are you ready for summer? Swimsuit, shorts, or tank tops?

Here’s a quick workout plan that will get you toned up and ready for fun in the sun!

man jumping jacks



Sunday: OFF! But do something active with your family! Take a long walk, hike a trail, swim, or bike.  Have household chores to do?  Activities like spring cleaning and doing yard work burns lots of calories!

Monday: 30-mins of moderate intensity cardio. This can be elliptical, treadmill or aerobics class.
Weights: Upper body day – focus on arms, shoulders, back and CORE!

Tuesday: 30-mins of moderate intensity cardio. This can be elliptical, treadmill or aerobics class.
Weights: lower body day – focus on legs: quads, hamstrings, inner/outer thighs, glutes, calves, and CORE!

Wednesday: Active REST! Yoga, Pilates, stretching, etc. is a great way to recover and rest your body!

Thursday: 30-45 min low/high intensity cardio.  5 mins: low intensity (ex: brisk walk), 2 mins: high intensity (ex: run) Repeat for 5 – 8 sets. Cool down for 5 with a walk!

Friday: OFF!

Saturday: HIIT (High, Intensity, Interval, Training) workout:

  1. Push-ups
  2. Jumping Jacks
  3. Alternate reverse lunges
  4. Skaters
  5. Triceps dips
  6. Burpees
  7. High knees
  8. Squats
  9. Mountain climbers
  10. 2 minute rest!

Perform each exercise for 30 seconds/rest 15 seconds in between exercises. Repeat 3-5x

Eating well and healthy is KEY to looking and feeling great this summer! Here are just a few tips to help you!

  • Always eat breakfast! Making the time for breakfast will help kick start your metabolism for the day!
  • Eat more whole grains, lean protein and vegetables!
  • Avoid drinking your calories. Try infused waters for a fruity drink instead of sodas, sugary smoothies and juices.
  • Choose healthy snacks like almonds, turkey jerky, yogurt, or berries in between meals to keep your metabolism revved up.

Follow the workout plan and nutrition tips and you’ll be ready to hit the beach!

Need more help? Peak Physique is here to help you to meet all your fitness and nutrition goals.   Contact us at to set up your free consultation.

Author: Peak Physique

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