You’re just one month away from R-E-S-U-L-T-S.
Whether you have a competitive personality or not, there’s nothing like a good challenge to fire up your motivation. That’s why Women’s Health teamed up with NASM-certified personal trainer Bree Koegel to create a Summer Workout Challenge—a 4-week plan designed to get you serious results.
Each workout is less than 30 minutes, and with four consistent weeks of total-body workouts, you’ll be on your way to a stronger bod. And don’t stress if you’re new to lifting weights. “The moves are quite foundational, so this is great for all levels,” says Koegel. “To make it more advanced, simply add heavier weight and complete extra reps!”
Summer Workout Challenge Game Plan
Every week of the challenge, you’ll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. Click the links below to access the full routines.
Monday: Upper-Body Workout
Tuesday: Lower-Body Workout
Wednesday: Rest
Thursday: Abs Workout
Friday: Full-Body Workout
Saturday: Cross-Training (e.g. walking, hiking, or cycling)
Sunday: Rest
You’ll repeat the same workouts each week, but the twist is that you’ll focus on a new mini goal every seven days:
Week 1: Focus On Form
“These moves work wonders for lean, toned muscle mass if they’re done properly,” says Koegel. Not to mention, proper form means optimal results and less risk of injury.
Week 2: Go For More Reps
Try increasing the number of reps you crank out per set. So if you did 10 reps in 40 seconds the first go-round, aim for 15, and so on.
Week 3: Increase Your Weights
Especially if you’re working on building more muscle mass, up your weights—just make sure your form is solid before doing so, says Koegel. “If you’re compensating to keep the weight, drop it,” she says. “It’s all about dialing in and listening to your body.”
Week 4: Complete An Extra Round
Challenge yourself to do another round (or two) of the circuit. How do you know it’s time to level-up? “Take note of how long you feel breathless after a workout,” says Koegel. “If your heart rate returns to normal so quickly that you’ve clearly got more in the tank, use it!”
How To Stay Motivated
Reward yourself for reaching each milestone in your fitness goals (think: completing one week of the challenge; squeezing in an extra round during abs day), Koegel suggests. “It can be reservations at your favorite restaurant, that new pair of shoes you’ve been eyeing, whatever! But I love treating myself!”
Speaking of treating yourself…be sure to actually take advantage of those rest days. “Make plans to chill,” says Koegel. “Maybe it’s a movie, a dinner, or show. Deliberately put yourself in a situation where you aren’t active.”
And, most importantly, “Have fun! If it’s not fun, you won’t want to do it,” says Koegel. “Find a workout buddy, a great playlist, a cute fitness outfit—and make the time you spend on this challenge time you look forward to.”
