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Here Is The Best Workout Plan For Your Summer

Updated on July 2, 2015

This strength and cardio exercise regime lasts for 4 weeks and all you need are a set of dumbbells, 30 minutes a day (for 4 days a week) and a dash of determination.

It will be worth it, so enjoy!


When deciding how heavy a dumbbell to begin with, lift the amount of reps advised in your workout plan - in perfect form. If you're able to do one or two more, you should try out some heavier weights.


Full body & Arms

Do the following 5 times.

Goblet Squat (8 reps)

  • Hold your dumbbell against your chest, vertically.
  • Stand with your feet slightly wider than shoulder-width apart.
  • Sit back and down between your knees, keeping your chest up.
  • When you're at the bottom, push your knees out using your elbows.
  • Push yourself up again.

Bent-Over One-Arm Row (8 reps)

  • Find a flat solid surface (bench) and place your right leg on one end of the bench, bend your torso forward (from the waist) until your upper body is parallel to the floor, and put your right hand on the other end of the bench for support.
  • Starting position: With your left hand, pick up the dumbbell on the floor and hold it whilst keeping your lower back straight. The palm of your hand should be facing you.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso still. Make sure that you are using your back muscles rather than your arms. Do not try to pull the dumbbell up using the forearms.
  • Lower, repeat and switch sides.

Lateral Lunge (8 reps)

  • Stand shoulder-width apart with your hands on your hips.
  • Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee.
  • Push off and bring your right leg back to center to complete one rep.

Floor Press (8 reps)

  • Lie on the floor with a dumbbell in each hand, above your chest, arms straight up.
  • Bend your knees and make sure your feet are flat on the floor.
  • Lift the weights, bending at the elbows, lower and repeat.

Plank Hold (30 seconds)

  • Get into a press up position.
  • Bend your elbows and put your weight onto your forearms, not your hands.
  • Ensure your body is straight, shoulders to ankles.
  • Suck your belly button towards your spine and hold.

Do the following 3 times.

Standing Over-Head Dumbbell Press (10 reps)

  • Stand with your feet shoulder-width apart and raise your arms straight above your head, a dumbbell in each hand.
  • Lower, bending your elbows as you do so, and raise again. Repeat.

Standing Hammer Curl (10 reps)

  • Take a dumbbell in each hand with a secure grip and let your arms hang loose down at your sides.
  • Slowly curl the dumbbells simultaneously up to the top. While you are performing the movement, keep your wrists locked with your thumbs pointing up.
  • Slowly lower the dumbbell back down to the starting position and repeat.

Lying Tricep Extension (10 reps)

  • Lie on the floor and hold the dumbbells over head with your arms extended.
  • Lower dumbbells by bending your elbows until they are at the sides of your head. Extend arm and repeat.


Full body & Legs

Do the following 5 times.

Alternating Walking Lunges (8 reps)

  • Make sure your body is in a straight line from your shoulder to your back knee.
  • Keep your back knee about an inch off the floor.
  • Walk forward, switching legs each time, and try not to bend your neck.

Press Ups (8 reps)

  • Put your hands in line with your shoulders and keep your body straight.
  • Lower your body, keeping in a straight line. Raise and repeat.

Bent-Over Dumbbell Rows (8 reps)

  • Hold a dumbbell in each hand. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Bend your knees slightly and have your feet shoulder width apart.
  • Start with your arms fully extended, so that the weights are about shin level. Next, lift the dumbbells up to the top and close to your stomach.
  • Slowly return to the starting position and repeat.

Glute Bridges (8 reps)

  • Lie on the floor with your feet flat and your back straight.
  • Hold the dumbbell against your lower abdominal muscles.
  • Lift your hips off the floor, pushing with your heels. Repeat.

Side Forearm Plank Lifts (8 reps)

  • Place your right elbow on the floor. Extend both legs out so that your body is in one straight line, balancing on the outside edge of your right foot.
  • Holding your abs, lift your left leg up just higher than your top hip. Then slowly lower it back towards your other leg.
  • Keep your waist up and lifted. Repeat.

Do the following 3 times.

Clamshells (10 reps)

  • Place a band around both legs (optional) just below your knees. Lie on your side with your hips and knees bent 45 degrees, one leg above the other.
  • Keeping your feet in contact with each other, raise your upper knee as high as you can without moving your pelvis. Don't allow your lower leg to move off the floor.
  • Hold, then return to the starting position. Repeat.

Romanian Deadlifts (10 reps)

  • Whilst bending your hips, lower both of your dumbbells towards the tops of your feet.
  • Gradually bend your knees as you lower and keep your spine straight.
  • Once your hamstring (back of thigh) is fully stretched, lift the weights by extending your hips and knees until you're standing upright. Repeat.

Single-Leg Glute Bridge (10 reps)

  • Lie on your back on the floor and bend both knees so that your feet are flat.
  • Brace your abs and raise one leg up and bring your knee towards your chest. Push the heel of the other foot into the floor. Lift yourself up until your body is in a straight line, and repeat.


Full Body & Core

Do the following 5 times.

Reverse Lunge (8 reps)

  • Stand up straight with you hands on your hips. Take a large a step backwards with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee directly over your ankle. Your left knee should be bent at a 90 degree angle and pointing towards the floor.
  • Return to the start position by pressing your right heel into the floor and bringing your left leg forward. Repeat.

Half Kneeling Overhead Press (8 reps)

  • Start in a half-kneeling position with your right knee down and your left foot flat on the floor.
  • Hold a dumbbell at your right shoulder.
  • Lift the dumbbell so your arm is extended, and lower again. Repeat.

Lying Hyperextention (8 reps)

  • Whilst lying on your stomach, place your arms over your head with your palms down. Your forehead should rest on the floor.
  • Alternately lift each arm, holding for 15 seconds. For the more advanced, try and lift both arms off the floor together and focus on increasing the amount of time.

Bent-Over Single Arm Row (8 reps) (also on Mondays)

Standing Calf Raise (8 reps)

  • Stand on the edge of a step, stand tall pulling your abs in, with your heels hanging over the edge of the step.
  • Raise your heels a couple of inches so that you are on your tiptoes.
  • Hold, lower yourself and repeat.

Do the following 3 times.

Reverse crunch (10 reps)

  • Lie on your back and extend your arms out to the side, or keep your hands behind your head.
  • Raise your knees and feet so they make a 90 degree angle. Pull in your abs and exhale as you lift your hips off the floor with control.
  • Try to keep your knees at a 90 degree angle. Inhale, slowly lower and repeat.

Rocking Plank (10 reps)

  • Assume the Plank position (weight on your feet and forearms).
  • Flex your elbows and bring your body forward.
  • Return and repeat.

Bicycle Crunch (10 reps)

  • Lie flat on the floor with your lower back pressed into the ground, and place your hands slightly either side of your head.
  • Lift your knees up so they are at a 45 degree angle.
  • Slowly go through a bicycle pedal motion with your legs.
  • Alternatel touching your elbow to the opposite knee, twisting back and forth, keeping the elbows back.


Quick High Intensity Cardio

Choose the cardio of your choice - running, swimming, cycling, etc.

Work for 60 seconds, rest for 60 seconds.

Week 1: Repeat 8 times

Week 2: Repeat 10 times

Week 3: Repeat 12 times

Week 4: Repeat 14 times


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    • profile image

      Ethan 2 years ago

      Hi Maria great workout plan, though some detailed images showing workout posture would be more helpful. I workout at home with my set of adjustable dumbbells. I came to know about them through Thanks for the great info

    • thumbi7 profile image

      JR Krishna 2 years ago from India

      Hi Maria

      This is certainly a good plan

      But determination is the one I lack