Do you want a body perfect for summer? Well, follow our 6-day gym plan and it won’t be long until you see results!
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Why use the gym?
Summer is just around the corner, and we’ve all been saying since January that we’re going to make a change this year. So, why not follow our gym plan? We all know that going to the gym can be a bit of a struggle, especially when you can’t be bothered, but you will see results so quickly, and feel so much better that, the feeling itself will motivate you. So let’s start!
Day 1 – Monday
Mondays. Not many people like Mondays as it is, without going to the gym. But, if you want that summer body, we’ll need to get going!
You’ll only be here for an hour tonight, but we’re still working hard!
Let’s start with a bit of Cardio. Get a drink, tie your long hair back and let’s get sweating!
Set your treadmill to 3.5 mph, incline 7.0% and walk for 15 minutes! This should work up a sweat and helps to lose weight, it is a great warm-up for any day at the gym, no matter what your goal is!
Once you’ve done that, wipe down the machine and let’s move to the step machine! Start slow, on level 2, just for a minute. Then, increase to level 5, again, just for a minute. Now that you’ve done that, go to level 11, for 3 minutes and then up to level 15 for another 3 minutes! If you want a challenge, then try level 20 for the last two minutes, but you know your limit and what you’re comfortable with, so if you’d rather just stay at 15 for the last two minutes, you’ve done great!
Now I’m sure you start to work up a sweat, so take a minute to yourself! Just sip water before we move on! We should be around twenty-five minutes in, so we still have plenty of time!
Once you’ve had a breather, it’s time for squats! If your gym has a squat press, then you can use that! If your gym has a barbell you can also use that but please make sure you are careful and experienced while using this! You can even just do free squats, whatever you would prefer. Start by doing twenty-five and take a break. If you’re using a weight, at this point you can increase your weight if you’d like. Do another twenty-five, totalling fifty and you’re done with the squats!
Now let’s do hip thrusts! Again, if you would like to add weight you can, and I recommend adding weight even if it’s a light one, but again it’s completely up to you! start by doing 10, and if you want to, increase your weight! Then, do another 15 and have a short break. Finish by doing 25 more and that’s you done!
And that’s day one at the gym! Go home and rest and we’ll see you on day two!
Day 2 – Tuesday
And Your back! Today you’re here for two hours and we’re focusing on abs, so let’s get into it!
Again, we’re going to start with Cardio. Set your treadmill to 3.5 mph, incline 7.0% and walk for 15 minutes, just like we did the day before. As I said, this is a great warm-up to break a sweat, and can help with results no matter what your goal is!
Get a yoga or gym mat and set it up for your ab workout. Start by doing fifty Russian twists, you can break these up into five sets of ten, ten sets of five, two sets of twenty-five or you can just do all 50! Whatever you prefer.
Now fifty crunches, and the same again you can split these and do as many reps in a set as you like.
Do the same again, fifty heel taps, however, you’d like. Fifty planks with hip dips, twenty-five on each side. Thirty seconds of twisted leg raises and lowers. fifty bicycle crunches.
if your gym has an ab press, do fifty reps on that at whatever weight you are comfortable with.
repeat this workout twice (not including cardio) and then you are done and can head on home!
Day 3 – Wednesday
Welcome back to the gym! Today we’re here for an hour.
For your cardio, we’re going to do something a bit different. Do a slow five-minute walk, at whatever speed you like, and then go up to between 6.5mph-9.5mph, standing on the side for a break for the 20s, and then go on and sprint for the 20s. Break for the 20s, sprint for the 20s, and so on and so on. Repeat this for ten minutes, breaking a sweat.
We’re just focusing on cardio today, so after your 15mins treadmill, move onto a spin bike, and cycle away, on whatever level you feel comfortable with for 10-15 minutes. Now move onto a gym mat again, or you can just use the floor, and do
- 20 high knees
- 20 jumping jacks
- 20 windmill foot taps
- 20 bum touches
repeat this all 3 times, and any extra time you have, go on the cross trainer, again at whatever level you feel comfortable with.
And that’s you done day three!
Day 4 – Thursday
Welcome back to the gym! You’re already on day four, and it’s almost a rest day! You’re doing so well so far!
Again, we’re going to start with an incline walk, speed 3.5, and incline 7.0% for 30 minutes. Today’s leg day, so we better be prepared!
Start on the leg extension machines (if your gym has them) with 50x reps on one, pulling in, and again 50x on the pulling out machine. It is the same as Tuesday, you can split these reps into however many sets you want.
Now move onto the leg curl machine, again doing 50x on both machines, choosing how many sets you want to split your reps into.
Now do 50x lunges, using a dung ball if you want to add some more weight, and intensity to your reps.
50x calf raises, again adding weight if you would prefer.
50x donkey kicks (25x each leg)
Any time left, you can go on the step machine, at whatever level you like. For the best results, slowly increase the level as time goes on.
See you tomorrow for Arm day!
Day 5 – Friday
Welcome back to the gym, we hope you’re ready to feel the arm burn!
For your cardio, we’re going to do it a bit different. Start by walking, at around 3.5mph, for a 25 kcal burn. Once you get to 25kcal burn, jog/ run at 6.5mph until 50, for another 25kcal. Again walk up to 75 kcal at 3.5mph for another 25kcal, and then lastly, run at 6.5mph until 1000kcal and that’s you! if any of these speeds were too fast or too slow for you, you can alter them how you like!
Now we’re going to bench press. Please be very careful when bench pressing as it could be dangerous and may ask someone to spot you. We’re going to do 50x reps, splitting these into however many sets you like and at whatever weight you like.
Now go onto the arm lowers, (arm pull-downs) and do 50x in however many sets you like, and at your desired weight.
Do the same for the arm push-ups, and pull-ins. This is of course if your gym has these machines.
Now, you can do this 7mins arm workout, for toned arms. This works a treat and burns a lot! But it’s worth it. You can add weights if you’d like but that is completely up to you.
And that’s you done! Saturday is a rest day, so sit back and relax for the next day and we’re back to the grind on Sunday!
Day 6 – Saturday
Welcome back, we hope you enjoyed your rest day!
Again, we’re going to start with Cardio. Set your treadmill to 3.5 mph, incline 7.0% and walk for 15 minutes, just like we did the day before. As I said, this is a great warm-up to break a sweat, and can help with results no matter what your goal is!
We’re then going to do 20 minutes of rowing! After this, you should be very sweaty and warmed up!
If your gym has one, now we can use the power plate. It is completely up to you what exercises you do, but I recommend 4/5.
Then, we’re back to abs.
Start by doing fifty Russian twists, you can break these up into five sets of ten, ten sets of five, two sets of twenty-five or you can just do all 50! Whatever you prefer.
Now fifty crunches, and the same again you can split these and do as many reps in a set as you like.
Do the same again, fifty heel taps, however, you’d like. Fifty planks with hip dips, twenty-five on each side. Thirty seconds of twisted leg raises and lowers. fifty bicycle crunches.
if your gym has an ab press, do fifty reps on that at whatever weight you are comfortable with.
And that’s you done! in a week you will be able to feel it, in 2 you will be able to see it, in three you can see it and then in four you will hear it. Just keep motivated, and remember if you want a rest day, that is okay.
