Are you ready for the summer? Now is the perfect time to shape up your body and get ready to hit the beach. Here is a three days a week six weeks routine to get in shape for the summer.

Summer means more outdoor fun. It’s an excellent time to get out in the sun and get involved in summer fun activities. But many of us may feel a little hesitant to put on our swimsuits and hit the beach or pool because we might have put on some extra weight here and there.

Get a bikini body with a 3 day exercise routineWorkout woman with boxing gloves

Our problem areas are most often our upper arms, abs, buttocks and thighs. If you are not confident about your appearance, you could follow this routine and achieve attractive results. All you need is to dedicate couple of hours a day working out to tone up your body and get in shape. Just diet and exercise would give you excellent results.

Here is an excellent exercise routine that you need to do only three times a week, 2 hours a day or less, and you will look and feel great. Follow this routine for six weeks to see great results.

Day 1:

On your first day of the week you should concentrate on getting used to your new workout routine. Start out with some warm up exercises and stretches so that you are relaxed and loosened up. Starting an intense workout routine without a warm-up may stain your muscles and give you muscle cramps.

Start your routine with jogging or skipping ropes for 30 minutes. This would get your blood flowing and heart rate up. After warm up, begin your workout with targeted exercises for larger muscle groups like your legs, hips, and core.

Leg & Shoulder Exercises

Squats weightlifting-25791_1280

Squats are great for toning your legs. You could do sets of 20 squats; three sets a day to start with. Then gradually increase the reps to 30-40, and rest for a  few seconds between sets. Use light weight barbells or dumbbells when it becomes easy to do.

Leg extensions and retention

While sitting on a chair extend your legs forward and then bring them back to normal position. Do 3 sets of 20-30 reps at time, resting between sets. You can do this while sitting at your desk in your office. You can use light weight straps to add resistance and get faster results.

Lower body tone up

Stand with feet apart at shoulder distance and arms hanging on your sides. Lunge backward with right leg, bending both knees 90 degrees. Then jump up in place, lifting right knee to hip height and come up on ball of left foot; simultaneously swing left arm overhead. Return to backward lunge. Do 12 reps. Switch sides and repeat. Done right, this should get your heartbeat up and you would be able to burn calorie fast.

(Source: Summer Slim-Down Workout | Fitness Magazine)

Upper shoulder training

To tone up your deltoids muscles and upper shoulder muscles, stand up straight and extend your arms to both sides of your body. Hold them up for a few seconds and lower them again to starting position. Repeat 20-30 times per set, do 3 sets per session. After doing sideways do forward arm lifts with same number of reps. You should be able to feel your shoulders, the front and side deltoids getting toned.


To do dips at home, find two chairs of equal height and rest your arms and body weight on the seats. Then lower your body slowly bending at your elbows and knees. Again push yourself up against the seat of the chair. This works great for shoulder muscles.

Day 2:

On the second day, you should focus on stomach, chest and back muscles. As usual, start your day with warm-ups, jogging for half an hour is a good choice.  Afar you are loosened up and stretched, do the following exercises:


Start your chest exercises with regular pushups as many as you can per set. Rest and do three sets of regular pushups. You can bend your knees for support at the beginning. (See more exercise here: 7 Exercises to Get in Shape & Have Fun | Balanced Life Team)

Raised leg push ups

For targeting the upper chest lift your legs up with a chair and do pushups against the floor.

Stomach crunches

Laying on your back, lift your head up about six inches off the floor with your knees slightly bent. Do this 20-30 times per set. Repeat 5 sets per day. You should feel your stomach tightening.

Touch your toes

While standing up, bend down and touch your toes with both of your hands. Then stand up straight gain. Repeat 20-30 times per set, do 3 sets per day to start.

Day 3:

On the third day concentrate on your arms, biceps and triceps. If you have a pair of dumbbells or barbells, it would be great for strength training, If not do the below exercises free hand.

Triceps dips

Triceps are located at the back of your upper arms, where most of us have problem areas. Get a chair and sit down. Rest your weight on your arms and extend your body out, lifting your hips away from the chair. Now lower yourself down, bending your elbows where your elbows are at 90 degrees. Lift yourself up again so that your arms are straight again. Do 20-30 reps per set, 3 sets per day.

Dumbbell curlsfitness-808922_1280

Rest your elbow on a table and curl your arms so that it works your biceps. Use dumbbells for resistance.

If you dedicate just two hours a day for three days a weeks to this workout routine, you will see amazing results. It will improve your blood circulation and heart health. You will be toning your muscles and your fat will gradually disappear from your problem areas.

Weight and resistance training is the easiest way to burn calories faster and tone up. Using light weight dumbbells to add resistance can get you toned up quickly. However make sure to consult your doctor before you start any routine.

For more information on improving your health please contact us at 303-495-3705 or click here to book a meeting with us.

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Source: Balanced Life Team

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