Summer training starts now, not 4 weeks before your beach holiday.

If you want to enjoy the process of getting in shape whilst doing it in a non extreme way (yoyo dieting) you need to devote all your efforts in formulating a plan from now. Allowing yourself enough time to shape up for the summer months will allow you to have the odd slip up along the way and it not to be too detrimental, but if on the other hand you’ve only allowed yourself 4 weeks this can be a problem for many of us.

The Goal

Many people fall short when setting out on achieving a fitness related goal because of a few variables, specificity, time, intensity plus a few more.

The goal is to understand your goal and the various ways to conquer it. If you’re new into fitness then why not hire an experienced personal trainer to help you along your way. Ensure your training plan has structure, far too often I see individuals walking around the gym aimlessly, if you are struggling for motivation or know how just ask. When it comes to your actual workout plan choose exercises that are specific to your goal, if fat loss or a body transformation is the aim then place compound moves ahead of isolation exercises like bicep curls.

The Plan

Try keeping training long, training long is a perfect motivational tool as you can keep track of how your weights have increased or your speed during interval training. Now we all love the idea of getting summer fit so as well as a workout plan make sure you plan to attend the gym and show up! Prioritize your workouts, set reminders and events in your diary; make them as important as your work meetings or events.

The Workout

Now along with the tips above we have created a lower body workout that will help you get In amazing shape for the summer.

Lower body workout

Exercise                                Sets/Reps                   Tempo             Rest

A1 BFE Split Squat                   4×8-10                         3010                   30

A2 Trapbar deadlift                  4×8-10                         3011                   90

B1 Drop Lunges                           3×8-10                         2010                   10

B2 Incline Leg press                  3×15-20                      3010                   90

C1 Farmers walks                      3x30m                           xoxo                     0

C2 Reverse sled Pulls                3x30m                          xoxo                 120

If you would like help from the Square Mile Fitness city of London personal trainers please do get in touch, we would love to help.