Summer Body Gym Workout Routine for Women (with PDF)

Summer is the perfect time to showcase all the hard work you’ve put into your body. If you are looking for a perfect beach body workout program to lose fat, tone your muscles, and achieve those enviable curves, our summer body training for women can help you reach your goals.

Our well-designed workout plan focuses on burning fat, building lean muscle, and enhancing your overall physique, ensuring you look and feel your best in your favorite summer outfits.

A summer body workout routine is designed with specific goals in mind: fat loss, muscle toning, and achieving a balanced, sculpted physique. This type of routine typically includes a mix of cardiovascular exercises and strength training.

The emphasis is on high-intensity interval training (HIIT) to maximize calorie burn, compound movements to engage multiple muscle groups, and targeted exercises to enhance your curves. Additionally, consistency and proper nutrition play crucial roles in achieving your summer body goals.

This article will provide you with an effective gym workout routine to help you achieve that summer-ready bikini body and a downloadable PDF template for convenience.

Summer Body Gym Workout Plan for Women

This bikini body workout routine is divided into five days, focusing on different muscle groups and incorporating both cardio and strength training. Each workout is designed to target the major muscle groups, increase your heart rate, and improve your overall fitness level. The routine includes:

1. Lower Body Strength Training: Day 1 and Day 4 are dedicated to sculpting and toning your legs and glutes.
2. Upper Body Strength Training: Tone your muscles and strengthen your upper body for a beach-ready look.
3. Core Training: Strengthen your core muscles and improve stability without focusing on obliques.
4. Cardio (HIIT): Burns fat with high-intensity interval training by boosting heart rate and metabolism.

Day 1: Lower Body

1. Squats: 3 sets x 12 reps
2. Dumbbell Sumo Squat: 3 sets x 12 reps
3. Leg Press: 3 sets x 12 reps
4. Lunges: 3 sets x 10 reps per leg
5. Lying Leg Curls: 3 sets x 12 reps
6. Calf Raises: 3 sets x 15 reps

Day 2: Upper Body

1. Bench Press: 3 sets x 10 reps
2. Bent Over Rows: 3 sets x 10 reps
3. Arnold Press: 3 sets x 10 reps
4. Wide-grip Lat Pulldowns: 3 sets x 12 reps
5. Dumbbell Bicep Curls: 3 sets x 12 reps
6. Triceps Pushdown: 3 sets x 12 reps

Day 3: Core and Cardio

1. Crunches: 3 sets x 15 reps
2. Lying Leg Raises: 3 sets x 15 reps
3. Toe Touch Crunches: 3 sets x 15 reps
4. Flutter Kicks: 3 sets x 20 reps
5. Mountain Climber: 3 sets x 60 seconds
6. Plank: 3 sets x 60 seconds
7. Spin Bike: 10 min (moderate speed)

Day 4: Lower Body

1. Wide Stance Barbell Squat: 3 sets x 10 reps
2. Goblet Squats: 3 sets x 10 reps per leg
3. Leg Extensions: 3 sets x 12 reps
4. Hip Thrusts: 3 sets x 12 reps
5. Cable Glute Kickbacks: 3 sets x 12 reps
6. Cable Hip Abduction: 3 sets x 12 reps

Day 5: Cardio (HIIT)

In this HIIT session, you can choose any cardio equipment you prefer, such as a treadmill, stationary bike, elliptical machine, or rowing machine.

Eg: Spinning Bike:

Repeat the intervals for a total of 10-20 minutes for an efficient and effective HIIT cardio workout.

1. Warm-up: 2 minutes slow pedaling
2. 30 seconds high resistance, fast pedaling
3. 30 seconds low resistance, slow pedaling
4. 30 seconds moderate resistance, moderate pedaling
5. 30 seconds low resistance, slow pedaling
6. 30 seconds high resistance, fast pedaling
7. 30 seconds low resistance, slow pedaling
8. Cool-down: 2 minutes slow pedaling

Summer Body Gym Workout Program for Women PDF

For your convenience, we’ve created a downloadable PDF template that outlines this workout routine. The template includes exercises with set, and rep, making it easy to follow along at the gym. You can print it out or keep a digital copy on your phone for quick reference during your workouts.

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The Bottom Line

Achieving a beach-ready body requires dedication, consistency, and a well-rounded workout routine. By following this 5-day gym workout plan for a summer body, you’ll be on your way to losing fat, toning your muscles, and enhancing your curves. Remember, the key to success is not just in the workouts themselves but also in maintaining a balanced diet and staying hydrated.

Stick to this routine, stay motivated, and you’ll be ready to confidently show off your bikini body this summer.