Summer is just around the corner, and summer bodies are in high demand! Are you ready to glow up and show off your new summer body in a bikini?
If not, don’t worry – I’ve got you covered with this quick and easy 1-month glow-up challenge workout!
With this plan, you can get bikini ready in no time.
I’ll provide exercises for each body part so that you can target all areas of your physique and get the results you desire.
Ready? Let’s go!
How To Do This Challenge
This is a 30-day challenge where you will work out six days a week while taking 1-2 days of rest each week.
Follow the schedule as best as you can, and if you mess up or skip a day, just pick up right on schedule the next day.
Don’t obsess over it, just get back in the groove and keep at it.
The goal here is to stay consistent and make improvements day-by-day!
Do I Need To Diet?
The summer body challenge was created to increase enough intensity and effort to where you will still lose a few pounds if you don’t change your diet.
But you will most likely not be bikini-ready if you don’t put in the additional effort.
If you make small changes, you could probably lose about 3-5 pounds, which would put you in the right direction.
Do I Need Any Equipment?
You don’t necessarily need to purchase any expensive equipment to complete this challenge. It uses mostly bodyweight exercises, which is great!
However, if you do have light dumbbells (or you can even use canned food or bottles of water!), that would help if you find yourself getting so much stronger that you need more resistance!
(Hey… it happens!)
So now that you know how to make the most of this challenge, we’ll go through all of the exercises for you.
Then, you’ll get the 30-day schedule to follow (week by week).
1- Snatched Waist (Flat Abs)
Getting that snatched waist and flat abs you always dreamed of is easy with consistent effort. And lucky for you – these four key exercises can help you get there:
Crunches
Crunches are an effective exercise to target the abdominal muscles and help you get summer body ready in no time.
To perform a crunch, start by lying flat on your back with your feet planted firmly on the ground. Bend your legs and lift them slightly off the floor.
Place your hands gently behind your head and then curl your shoulders up towards the ceiling, engaging your core as you do so.
Be sure to squeeze at the top of the motion before lowering back down.
Planks
Planks are a great way to strengthen your core muscles and get summer body ready!
To perform a plank, start by getting into a push-up position and then lower your body down onto your forearms.
Be sure to keep your back flat and tuck in the abdominals as you hold this pose for 30 seconds or more.
Bicycle Crunches
Bicycle crunches are a great way to target your obliques and get that summer body ready in no time.
Start by lying flat on your back with your hands behind your head. Bring one knee up towards the chest while simultaneously twisting from one side of the body to the other. Alternate sides as you go for optimal results.
Keep your neck in a neutral position and be sure to keep your core engaged the entire time.
Mountain Climbers
Mountain climbers are a great way to get your heart rate up, engage your core and get summer body ready!
Start in a push-up position, then drive one knee up towards your chest while keeping the other leg straight. Quickly alternate legs as you go for an intense workout.
Be sure to keep your back straight and your core engaged throughout the exercise.
2- Bubble Butt & Lean Legs
Having a toned and bubble butt can be one of the most difficult parts to achieve. But don’t worry, here are some exercises that will help you get there in no time! (No BBL Necessary!)
Squats
Squats are one of the best exercises you can do to tone and strengthen your glutes.
Start by standing with your feet slightly wider than shoulder-width apart, toes pointing outwards. Lower yourself down into a squat position as far as you can comfortably go, keeping your back straight and core engaged.
Be sure to engage your glutes as you stand back up and repeat.
Lunges
Lunges are a great way to target the glutes and get toned! Start by standing with feet together then step forward into a low lunge position. Be sure to keep your front shin perpendicular to the ground, keeping the weight in your heel as you press back up.
Alternate legs as you go for an intense workout.
Step-Ups
Step-ups are a great way to target your glutes and get that summer body ready! Start by standing next to a bench, step up onto the bench with one foot then press through the heel of the same foot as you step back down.
Be sure to engage your glutes throughout the entire exercise for optimal results.
Wall Sits
Wall sits are an effective exercise to target your glutes and get you summer body ready.
Start by standing with your back against a wall, then slide down until your thighs are at a 90-degree angle. Make sure to keep your feet flat on the ground and hold this position for 30 seconds or more.
Be sure to engage your core and glutes throughout the entire exercise.
3- Sexy Arms
Summer is the perfect opportunity to show off your toned arms! Here are some exercises you can do to get there in no time.
Pushups
Pushups are a great way to strengthen your arms and get skinny! Start in a plank position with your hands shoulder-width apart. Lower yourself down until your chest is close to the ground, then press back up to the starting position. Be sure to keep your back straight and core engaged throughout the entire exercise.
Tricep Dips
Tricep dips are an excellent way to target the triceps and get that summer body ready! Start by sitting on a chair, keeping your back close to it. Place both hands next to you on the chair and lift yourself up, then lower yourself down until your arms are at a 90-degree angle.
Press back up to the starting position and repeat for best results.
Bicep Curls
Bicep curls are a great way to tone your arms and get that summer body ready! Start by standing with feet hip-width apart, holding a dumbbell in each hand. Keep your elbows close to your sides as you curl the weights up towards your shoulders, then slowly lower them back down for one rep.
Be sure to keep your core engaged throughout this exercise for optimal results.
Tricep Kickbacks
Tricep kickbacks are a great way to target the triceps and get that bikini body ready! Start by standing with feet hip-width apart, holding a dumbbell in each hand. Bend your knees and hinge forward from the hips until your upper body is parallel to the floor. Keep your elbow close to your side as you extend the weight back behind you, then return to the starting position for one rep.
Be sure to engage your core throughout this entire exercise for best results.
30-Day Summer Body Challenge Schedule – Week 1
In week one of the 30-day summer body challenge, we’re going to get you started on a good foot.
If you’re using resistance, make sure you’re comfortable but don’t overdo it.
You don’t need to hurt yourself.
The most important thing here is to get into the habit of consistency, show up every day, and enjoy the journey!
Day 1: Abs
- 3 sets of 10 crunches
- 3 sets of 20-second planks
- 3 sets of 20 bicycle crunches
- 3 sets of 20 mountain climbers
Day 2: Glutes & Legs
- 3 sets of 10 squats
- 3 sets of 10 lunges (each leg)
- 3 sets of 10 step-ups (each leg)
- 3 sets of 20-second wall sits
Day 3: Arms
- 3 sets of 10 pushups
- 3 sets of 10 tricep dips
- 3 sets of 10 bicep curls (each arm)
- 3 sets of 10 tricep kickbacks (each arm)
Day 4: Rest
Day 5: Abs
- 3 sets of 10 crunches
- 3 sets of 20-second planks
- 3 sets of 20 bicycle crunches
- 3 sets of 20 mountain climbers
Day 6: Glutes & Legs
- 3 sets of 10 squats
- 3 sets of 10 lunges (each leg)
- 3 sets of 10 step-ups (each leg)
- 3 sets of 20-second wall sits
Day 7: Arms
- 3 sets of 10 pushups
- 3 sets of 10 tricep dips
- 3 sets of 10 bicep curls (each arm)
- 3 sets of 10 tricep kickbacks (each arm)
30-Day Summer Body Challenge Schedule – Week 2
In week two of the 30-day summer body workout challenge, we’re going to crank things up a notch.
If you’re using weights, increase it a little bit.
We’ll also add an additional set of each exercise for maximum burn.
Day 8: Rest
Day 9: Abs
- 4 sets of 10 crunches
- 4 sets of 20-second planks
- 4 sets of 20 bicycle crunches
- 4 sets of 20 mountain climbers
Day 10: Glutes & Legs
- 4 sets of 10 squats
- 4 sets of 10 lunges (each leg)
- 4 sets of 10 step-ups (each leg)
- 4 sets of 20-second wall sits
Day 11: Arms
- 4 sets of 10 pushups
- 4 sets of 10 tricep dips
- 4 sets of 10 bicep curls (each arm)
- 4 sets of 10 tricep kickbacks (each arm)
Day 12: Rest
Day 13: Abs
- 4 sets of 10 crunches
- 4 sets of 20-second planks
- 4 sets of 20 bicycle crunches
- 4 sets of 20 mountain climbers
Day 14: Glutes & Legs
- 4 sets of 10 squats
- 4 sets of 10 lunges (each leg)
- 4 sets of 10 step-ups (each leg)
- 4 sets of 20-second wall sits
30-Day Summer Body Challenge Schedule – Week 3
In the third week of the summer body challenge, you’ll keep doing 4 sets of each exercise, but crank the reps up a notch.
Again, if you’re using resistance – feel free to increase to a comfortable (yet challenging) level.
Day 15: Arms
- 4 sets of 15 pushups
- 4 sets of 15 tricep dips
- 4 sets of 15 bicep curls (each arm)
- 4 sets of 15 tricep kickbacks (each arm)
Day 16: Rest
Day 17: Abs
- 4 sets of 20 crunches
- 4 sets of 40-second planks
- 4 sets of 40 bicycle crunches
- 4 sets of 40 mountain climbers
Day 18: Glutes & Legs
- 4 sets of 20 squats
- 4 sets of 20 lunges (each leg)
- 4 sets of 20 step-ups (each leg)
- 4 sets of 40-second wall sits
Day 19: Arms
- 4 sets of 20 pushups
- 4 sets of 20 tricep dips
- 4 sets of 20 bicep curls (each arm)
- 4 sets of 20 tricep kickbacks (each arm)
Day 20: Rest
Day 21: Abs
- 4 sets of 20 crunches
- 4 sets of 40-second planks
- 4 sets of 40 bicycle crunches
- 4 sets of 40 mountain climbers
30-Day Summer Body Challenge Schedule – Week 4
In the last full week of the challenge, we’ll add an additional set of each exercise and increase the reps one final time.
Toward the very end of the challenge, you will do full-body workouts each day.
You should already be feeling stronger and more in shape – let’s keep it up!
Day 22: Glutes & Legs
- 5 sets of 20 squats
- 5 sets of 20 lunges (each leg)
- 5 sets of 20 step-ups (each leg)
- 5 sets of 40-second wall sits
Day 23: Arms
- 5 sets of 25 pushups
- 5 sets of 25 tricep dips
- 5 sets of 25 bicep curls (each arm)
- 5 sets of 25 tricep kickbacks (each arm)
Day 24: Rest
Day 25: Abs
- 5 sets of 25 crunches
- 5 sets of 50-second planks
- 5 sets of 50 bicycle crunches
- 5 sets of 50 mountain climbers
Day 26: Glutes & Legs
- 5 sets of 20 squats
- 5 sets of 20 lunges (each leg)
- 5 sets of 20 step-ups (each leg)
- 5 sets of 40-second wall sits
Day 27: Arms
- 5 sets of 25 pushups
- 5 sets of 25 tricep dips
- 5 sets of 25 bicep curls (each arm)
- 5 sets of 25 tricep kickbacks (each arm)
Day 28: Rest
Days 29-30: Full Body
- 3 sets of 10 pushups
- 3 sets of 10 tricep dips
- 3 sets of 10 bicep curls (each arm)
- 3 sets of 10 tricep kickbacks (each arm)
- 3 sets of 10 squats
- 3 sets of 10 lunges (each leg)
- 3 sets of 10 step-ups (each leg)
- 3 sets of 20-second planks
- 3 sets of 20 bicycle crunches
- 3 sets of 20 mountain climbers
- 3 sets of 20-second wall sits
Final Thoughts
Once you’ve completed the 30-Day Summer Body Challenge, you should feel proud and just about ready to rock that bikini!
Remember, fitness is a lifestyle, not a short-term goal. Now that you have a base of exercises to keep you fit throughout the summer months, make sure you find ways to incorporate them into your regular routine.
If you stick with your plan and make it a part of your lifestyle, you’ll soon start to see the results you want! Good luck!
Congrats on taking the first step towards summer body success – keep up the great work.
