Let’s face it—summer is full of distractions. Whether you’re working toward your summer body or just trying to stay consistent in the heat, now’s the time to challenge yourself.
Why Summer Is the Perfect Time to Train
You’re already active. The sun’s out, your energy is higher, and your schedule might be a little looser. It’s the ideal time to:
- Stay lean and strong with consistent cardio and strength sessions
- Try new routines like boxing, circuit training, or outdoor workouts
- Build discipline that will carry into fall and beyond
- Beat the excuses and feel confident in your skin
Let’s be real. Results don’t happen by accident. They come from intention, sweat, and showing up, even when it’s hot out.
The 6-Week Summer Workout Challenge
Weekly Split Overview:
- Day 1: Strength Training (Upper Body)
- Day 2: Cardio/Boxing or HIIT
- Day 3: Strength Training (Lower Body)
- Day 4: Active Recovery or Core Focus
- Day 5: Full-Body Conditioning
- Day 6: Optional Bonus Workout (Fun Class or Outdoor)
- Day 7: Rest or Stretch
Week 1–2: Foundation & Consistency
- Focus: Build good form, establish habits
Day 1 – Upper Body Strength
• Bench Press – 3×8
• Dumbbell Rows – 3×10
• Shoulder Press – 3×8
• Bicep Curls + Tricep Extensions – 3×12
• Plank – 3 rounds, 30 sec
Day 2 – HIIT or Boxing Class
45-minute high-intensity class or:
• 30s work / 30s rest x 5 rounds:
Jump Squats, Push-Ups, High Knees, Mountain Climbers, Burpees
Day 3 – Lower Body Strength
• Squats – 3×10
• Romanian Deadlifts – 3×10
• Walking Lunges – 2×20 steps
• Calf Raises – 3×15
• Leg Raises – 3×15
Day 4 – Core & Recovery
• Light jog or walk (20–30 min)
• Stretch or yoga session
• Core Circuit: Sit-ups, Side Planks, Russian Twists (3 rounds)
Day 5 – Full Body Circuit
AMRAP (As Many Rounds As Possible – 20 mins):
• 10 Push-Ups
• 10 Kettlebell Swings
• 15 Bodyweight Squats
• 200m Run or 1-min jump rope
Day 6 – Optional Bonus Day
Try a boxing class, bootcamp, or go hiking/swimming.
Day 7 – Rest
Week 3–4: Intensity Boost
- Add weight or reps
- Reduce rest time on circuits
- Add a finisher (e.g., 5 min jump rope or sled pushes)
Week 5–6: Finish Strong
- Try a new max in strength exercises
- Do your HIIT or circuit days as EMOM (Every Minute on the Minute)
- Add challenges (e.g., 100 push-up day, 5K run)
How to Crush Your Summer Workout Challenge
Summer isn’t about quick fixes or crash diets. It’s about building a lifestyle. You’ve worked hard to get here, so don’t let a few indulgent weekends undo your progress. Here’s how to make this summer your strongest one yet:
- Set Your Weekly Non-Negotiables
Choose 3–5 workouts per week and treat them like appointments. No skipping. - Hydrate Like It’s Your Job
You lose more water in the heat. More water = better performance + faster recovery. - Add Variety to Stay Engaged
Mix strength, boxing, and high-intensity intervals to keep your body guessing and progress coming. - Fuel for Performance, Not Just Looks
Summer bodies are built in the kitchen AND the gym. Eat real food, not fad diets. - Track Progress Beyond the Scale
Notice your energy, strength, endurance, and mindset. Those wins matter just as much.
Nick’s Fitness Club is here to support you—whether you’re just starting your journey or leveling up your routine. Let’s make this summer the one where you finish stronger than you started.
Tips for Success:
- Track your progress (weights, reps, times) weekly
- Mix in group classes to stay motivated
- Fuel your body with clean food and stay hydrated
- Celebrate small wins—consistency beats perfection!
