Exercise, along with a healthy diet, should be part of our lifestyle all year long.
However, with summer on the way, there is an urgency to achieve what would normally take
months, and crunch them into several weeks.
Now that summer’s literally just around the corner you are probably thinking seriously about
getting your body toned and shaped for the beach or to at least look good in those cute summer
shorts you are dying to wear!
Perhaps you have seen the commercial about the woman who has a brand, new polka-dot
bikini proudly displayed in her bedroom, giving her the incentive she needs to tone and
shape her body in preparation for summer fun at the beach.
Some of you may have purchased new swimwear already–although not necessarily a bikini.
And many of us have already begun to get ready to for summer by engaging in a healthy
exercise and diet regimen in order to look and feel our very best–while some of us have
not started yet.
So, in preparation for beach weather here are some ways in which you can tone and shape
your body for the summer with the right exercise regimen along with strategic dietary changes.
The good news is there’s still time to look your best for the summer months.
So, take out your bathing suit, hang it on the outside of your closet door for inspiration,
and let’s get cracking.
A Few “Tone and Shape” Tips
While there are many theories on the best way to exercise to tone and shape the body, here
are some suggestions which may help you in this regard.
Weight training is ideal for toning and shaping your body.
Different exercises 3 times a week can help you achieve the buff look you are striving for.
Fitness experts agree that weight training 3 times a week and targeting all of the muscle
groups can achieve the best results.
Starting with 1 set of exercises and then building up to two or three is suggested.
They also recommend 8 to 12 repetitions as the standard form of weight training exercise.
In addition, they advise that the weight should be heavy enough so that the target muscle
is completely fatigued by the last repetition.
According to most fitness enthusiasts, the general consensus is that in order to reshape and
tone your body, boost metabolism, and burn body fat, you have to ensure that all of your
workouts are fairly intense.
By engaging in a healthy diet and exercise program, you should see improvement not only in
the amount of energy you have, but in the amount of weight loss achieved as well as increased
Are you ready to jumpstart summer fitness?
To help you start shaping up for summer, follow fitness trainer, TreFitNYC’s
“Start of Summer” Workout below:
Week 1 & 2 (Strength Training) – 3 sets each exercise
1) Squats 8-10 reps
2) Leg curls 8-10 reps
3) Jumping lunges 30 sec.
1) Lat pull down 8-10 reps
2) Bar bell bent over row or T-Bar 8-10 reps
3) Battle rope 30 sec.
1) Barbell chest press 8-10 reps
2) Cable flyes 8-10 reps
3) Mountain climbers 30 sec.
1) Barbell curls 8-10 reps/ Close grip barbell press 8-10 reps
2) Dumbbell curls/ Tricep push down 8-10 reps
3) Burpees 30 sec.
1) Barbell press 8-10 reps
2) Barbell upright rows 8-10 reps
3) 2.5 lbs dumbbell jumping jacks 30 sec.
1) Plank 1 min.
2) Leg raises 1 min.
3) Russian twist 1 min.
*Workout 3 times a week for 2 weeks.
*Cardio on off days at 80% MHR
*Cardio every morning before breakfast at 65% MHR for 30 min.
Other exercise routines can include aerobic exercises 3 to 5 days a week for 30 to 35 minutes.
The cardiovascular workout will increase your metabolism and allow for weight reduction as well.
If you are too busy to devote 30 to 45 minutes, you can certainly engage in high-intensity 10-minute
workouts 3 times a day.
Include walking at a brisk pace, climbing stairs and even jumping rope.
“We all strive to look and
feel our best.
However, it is during the
summer months that we
seem to step up the pace.”
You can look fantastic this summer by following these tips and workout suggestions.
Remember, diet and exercise, while important, should be achieved in a healthy manner.
Quick weight loss can be detrimental to your health, and exercising too strenuously can
Just make a commitment to stick with the program and you’ll be beach-ready sooner
than you think!
Copy & Save this “Start of Summer” Workout” for easy reference:
Want to More Fitness Tips?
Contact Tracey Roach
Connect with TreFitNYC:
Facebook: Tre Fit
Is your body summer-ready?
What are you doing to get in shape for beach weather?
Do you have a summer fitness routine?
Share your thoughts and comments with us.