21-Day Summer Body Plan for Women: Workout Routine and Tips
Ladies, are you ready to develop a more confident, sexier, and stronger version of yourself this summer? In just 21 days, you can transform your body and mind with a dedicated fitness routine designed specifically for the female physique.
This comprehensive plan will help you shed stubborn fat, tone your curves, enhance muscle definition, and improve your overall strength.
By the end of this training plan, you’ll not only develop a well-defined physique that highlights your natural beauty but also enhance your overall confidence—a perfect combination for a summer outing.
This 21-day plan is tailored to optimize fat loss while building lean muscle in all the right places, accentuating your unique feminine features. You'll engage in a mix of strength training, calisthenics, cardio, and active recovery sessions to keep your metabolism fired up and your body adapting to new challenges.
This program is perfect for you regardless of your current fitness level. Consider this 21-day program as your launchpad to creating sustainable fitness habits and routines.
This program is designed to accelerate your fitness goals while preventing a fitness plateau. Each day, you’ll have a different set of exercises targeting different parts of your body, such as your upper, lower, and core.
In this workout plan, some exercises are grouped together into supersets labeled S1, S2, S3, and so on. When you see exercises listed under a superset label, it means you should perform them consecutively. Take 40 seconds of rest time after each round.
- Exercise mat
- Barbell
- Stationary bike
- Bench
- Treadmill
- Cable machine
- Kettlebell
Be sure to perform 5 to 10 minutes of warm-up sessions to increase your heart rate and body temperature to prepare your body for your workouts. This will lower the risk of injury and will allow your body to easily adapt to the physical activities of the session.
Give yourself enough rest of about 40-60 seconds each set to help your muscles recover and avoid overfatigue.
At the end of each workout session, perform 5 to 10 minutes of cool-down activities involving low-intensity cardio and gentle stretchings.
Start with low weights and gradually progress as you get stronger each week.
For all exercises you should pick a weight that allows you to to achieve the indicated reps.
The goal is to choose a weight that will make you struggle for the last few reps.
Having a training coach or accountability partner will help you stay motivated, maintain proper form, and push yourself to improve consistently.
Week 4 is not mandatory, but it’s recommended if you want to maximize your results and maintain your progress.
Day 1: Leg burn
| Exercise | Parameters |
| Front box squat | 3 sets x 10 reps (70 seconds rest) |
| Landmine RDL | 3 sets x 12 reps (70 seconds rest) |
| Walking lunge | 3 sets x 20 reps (70 seconds rest) |
| S1: Dumbell Calf Raise | 3 rounds x 40 seconds |
| S1: Wall squat hold | 3 rounds x 30 seconds (60 seconds rest) |
| Wide stance leg press | 3 sets x 10 reps (70 seconds rest) |
| S2: Burpees | 3 rounds x 30 seconds |
| S2: Jumping jack squats | 3 rounds x 30 seconds |
| S2 Cross mountain climber | 3 rounds x 30 seconds (60 seconds rest) |
| Exercise | Parameters |
| Double kettlebell row | 3 sets x 10 reps (70 seconds rest) |
| Dumbbell bench press | 2 sets x 10 reps (60 seconds rest) |
| Lat pulldown | 2 sets x 8 reps (15 seconds rest) |
| S1: Alternate neutral grip dumbbell press | 2 rounds x 10 reps |
| S1: Inner bicep curl | 2 rounds x 10 reps (60 seconds rest) |
| S2: Cable low face pull | 2 rounds x 10 reps |
| S2: Cable rope tricep pushdown | 2 rounds x 10 reps (60 seconds rest) |
| Stationary bike (steady state cardio) | 20 minutes |
| Exercise | Parameters |
| S1: Suitcase crunch to Russian twist | 3 rounds x 40 seconds |
| S1: Plank cross thigh touch | 3 rounds x 40 seconds |
| S1: Dead bug | 3 rounds x 40 seconds (60 seconds rest) |
| S2: Straight leg oblique hip raise | 3 rounds x 40 seconds |
| S2: Feet elevated alternate oblique to crunch | 3 rounds x 40 seconds (60 seconds rest) |
| S3: Frog sit up | 3 rounds x 40 seconds |
| S3: Side plank rotation | 3 rounds x 30 seconds (60 seconds rest) |
| S4: Elevated quadricep stretch | 2 rounds x 20 seconds each side |
| S4: 90/90 hamstring stretch | 2 rounds x 20 seconds each side |
| S4: Butterfly pose | 2 rounds x 20 seconds |
| S4: Hip flexor stretch | 2 rounds x 20 seconds (60 seconds rest) |
Take this day to rest and recover.
You can perform some light stretching or go for a walk to keep your body moving.
Remember, rest is crucial for muscle recovery and growth.
| Exercise | Parameters |
| Barbell lunge | 3 sets x 14 reps (40 seconds rest) |
| Seated barbell good morning | 3 sets x 12 reps (60 seconds rest) |
| Elevated glute bridge | 3 sets x 12 reps (60 seconds rest) |
| Cable lateral leg lift | 3 sets x 12 reps on each side |
| S1: Jump lunge | 3 rounds x 15 reps |
| S1: Frog reverse hyperextension | 3 rounds x 15 reps (60 seconds rest) |
| Exercise | Parameters |
| Barbell front squat | 3 sets x 10 reps (40 seconds rest) |
| Landmine goblet squat | 3 sets x 12 reps (60 seconds rest) |
| Reverse cable fly | 3 sets x 10 reps (60 seconds rest) |
| Seated dumbbell cuban press | 2 sets x 10 reps (40 seconds rest) |
| Treadmill (Steady state cardio) | 20 minutes |
Use this day to relax and rejuvenate.
Light stretching or a gentle walk can help maintain your body's activity.
Don't forget, rest is essential for muscle repair and development.
Day 8: Lean legs session
| Exercise | Parameters |
| Walking lunge | 3 sets x 16 reps (60 seconds rest) |
| Dumbbell stiff leg deadlift | 3 sets x 8 reps (70 seconds rest) |
| Hack squat | 3 sets x 15 reps (60 seconds rest) |
| Single leg hip thrust | 3 sets x 10 reps each side (70 seconds rest) |
| Glute-ham raise (GHD) | 3 sets x 15 reps (60 minutes rest) |
| S1: Single leg push off | 3 rounds x 30 seconds each side |
| S1: Jumping jack | 30 seconds x 3 sets (60 seconds rest) |
| Exercise | Parameters |
| Seated cable row | 3 sets x 10 reps (60 seconds rest) |
| Lat pulldown | 3 sets x 10 reps (45 seconds rest) |
| Dumbbell incline bench press | 3 sets x 10 reps (45 seconds rest) |
| Upright cable row | 3 sets x 10 reps (45 seconds rest) |
| S1: Incline dumbbell tate press | 2 rounds x 8 reps |
| S1: Incline prone bench dumbbell bicep curl | 2 rounds x 8 reps (60 seconds rest) |
| Stairmaster | 20 minutes |
| Exercise | Parameters |
| S1: Mountain climber to cross mountain climber | 3 rounds x 30 seconds |
| S1: Reverse crunch | 3 rounds x 30 seconds |
| S1: Crunch | 3 rounds x 40 seconds (60 seconds rest) |
| S2: Side plank pulse | 3 rounds x 30 seconds on each side |
| S2: High knee to opposite arm | 3 rounds x 40 seconds |
| S3: Oblique leg raise | 3 rounds x 30 seconds on each side |
| S3: Mountain climber to shoulder tap | 3 rounds x 40 seconds (60 seconds rest) |
| S4: 90/90 hip stretch | 20 2 rounds x seconds on each side |
| S4: Seated overhead stretch | 2 rounds x 20 seconds |
| S4: Sit squat stretch | 2 rounds x 20 seconds (60 seconds rest) |
Dedicate today to rest and recuperation.
Engage in some light stretches or a leisurely walk to keep your body in motion.
Keep in mind, rest is vital for muscle healing and growth.
| Exercise | Parameters |
| American deadlift | 3 sets x 10 reps (45 seconds rest) |
| Reverse hack squat | 3 sets x 15 reps (60 seconds rest) |
| Dumbbell bulgarian split squat | 3 sets x 10 reps each side (60 seconds rest) |
| Single dumbbell hip thrust | 3 sets x 15 reps each side (60 seconds rest) |
| Kettlebell swing | 3 sets x 15 reps (60 seconds rest) |
| Exercise | Parameters |
| Dumbbell sumo goblet squat | 3 sets x 12 reps (45 seconds rest) |
| S1: Dumbbell calf raise | 3 rounds x 30 seconds |
| S1: Dumbbell wall goblet squat | 3 rounds x 30 seconds (60 seconds rest) |
| Bent over dumbbell reverse curl | 3 sets x 12 reps (45 seconds rest) |
| Dumbbell incline fly | 2 sets x 10 reps (35 seconds rest) |
| Seated dumbbell press | 3 sets x 12 reps (40 seconds rest) |
| Stairmaster | 20 minute |
Allow yourself a day of rest and recovery.
Gentle stretching or a casual walk can help keep you active.
Remember, rest is important for muscle restoration and growth.
Day 15: Leg challenge
| Exercise | Parameters |
| Barbell walking lunge | 3 sets x 16 reps (45 seconds rest) |
| Lying leg curl | 3 sets x 12 reps (60 seconds rest) |
| Dumbbell hip thrust | 3 sets x 15 reps (60 seconds rest) |
| S1: Dumbbell wall goblet squat (Hold) | 3 rounds x 30 seconds |
| S1: Calf raise | 3 rounds x 40 seconds (60 seconds rest) |
| Single leg cable diagonal kickback | 3 sets x 12 reps each side |
| Seated good morning | 3 sets x 12 reps (60 seconds rest) |
For these exercises, use Reverse Pyramid Training (RPT). Start with high reps in the first 12 reps, followed by 10 reps in your second set and 8 reps in your last set.
This will allow you to stimulate more muscle fibers and potentially lead to greater strength and muscle gain. As you fatigue, you can reduce the weight to maintain proper form and still achieve the desired range of motion.
| Exercise | Parameters |
| Bent over dumbbell row | 3 sets x 12 reps (50 seconds rest) |
| Straight arm lat pull down | 3 sets x 12 reps (60 seconds rest) |
| Incline dumbbell neutral grip bench press | 3 sets x 12 reps (45 seconds rest) |
| Incline single-arm dumbbell shoulder raise | 2 sets x 10 reps each side (45 seconds rest) |
| Treadmill (steady state) | 20 minutes (6% inclined) |
| Exercise | Parameters |
| S1: Mountain climber to cross mountain climber | 3 rounds x 40 seconds |
| S1: Reverse crunch | 3 rounds x 40 seconds |
| S1: Side plank rotation | 3 rounds x 30 seconds each side (60 seconds rest) |
| S2: Bent knee hip raise | 3 rounds x 40 seconds |
| S2: Hand raised oblique crunch | 3 rounds x 40 seconds (60 seconds rest) |
| S3: Suitcase crunch to russian twist | 3 rounds x 40 seconds |
| S3: Side plank crunch | 3 rounds x 30 seconds on each side (60 seconds rest) |
| Seated alternate oblique toe touch | 3 sets x 12 reps (40 seconds rest) |
| Behind head chest stretch | 20 seconds |
| Shoulder cross stretch | 20 seconds each side |
| Upward stretch | 20 seconds |
| Wall downdog | 20 seconds |
Take today to relax and recover.
Light stretching or a walk can keep your body moving.
It's important to remember that rest is key for muscle repair and growth.
| Exercise | Parameters |
| Barbell glute bridge | 3 sets x 15 reps (70 seconds rest) |
| B stance kettlebell romanian deadlift (RDL) | 3 sets x 12 reps each side (60 seconds rest) |
| Bench step down | 3 sets x 12 reps each side (60 seconds rest) |
| Single leg cable diagonal kickback | 3 sets x 12 reps each side (60 seconds rest) |
| S1: Overhead crunch | 2 rounds x 40 seconds |
| S1: Side mountain climber to hip roll | 2 rounds x 40 seconds (60 seconds rest) |
| Exercise | Parameters |
| Dumbbell goblet alternate reverse lunge | 3 sets x 15 reps (60 seconds rest) |
| Dumbbell goblet squat | 3 sets x 12 reps (40 seconds rest) |
| Bent over dumbbell row | 3 sets x 10 reps (40 seconds rest) |
| Close grip (diamond) push up | 40 seconds x 3 sets |
| Arnold press | 2 sets x 12 reps |
| Stationary bike (steady state) | 20 minutes |
Spend this day resting and rejuvenating.
A bit of light stretching or a walk can keep your body active.
Always remember, rest is crucial for muscle recovery and development.
You can find the plan here:
Day 22: Lower body
| Exercise | Parameters |
| Dumbbell sumo goblet squat | 3 sets x 10 reps (60 seconds rest) |
| Leg press | 3 sets x 15 reps (60 seconds rest) |
| Step up | 3 sets x 12 reps each side (60 seconds rest) |
| Single leg cable kickback | 3 sets x 10 reps each side (60 seconds rest) |
| Leg extension | 3 sets x 12 reps (60 seconds rest) |
| S1: Jumping jack to alternate cross toe touch | 3 rounds x 30 seconds |
| S1: Full plank jump | 3 rounds x 30 seconds |
| S1 2 x ump squat to reverse lunge crossover | 3 rounds x 30 seconds (60 seconds rest) |
Perform reverse pyramid sets.
| Exercise | Parameters |
| Bent over dumbbell row | 3 sets x 12 reps (60 seconds rest) |
| Lat pull down | 3 sets x 12 reps (45 seconds rest) |
| Dumbbell incline bench press | 3 sets x 12 reps (60 seconds rest) |
| Single arm cable lateral raise | 2 sets x 10 reps each side (45 seconds rest) |
| S1: Lying dumbbell tricep extension | 3 rounds x 8 reps |
| S1: Inner bicep curl | 3 rounds x 8 reps (60 seconds rest) |
| Stationary bike (steady state) | 20 minutes |
| Exercise | Parameters |
| S1: Plank | 3 rounds x 40 seconds |
| S1: Alternate oblique crunch | 3 rounds x 40 seconds (60 seconds rest) |
| S2: Frog sit up | 3 rounds x 40 seconds |
| S2: Oblique leg raise | 3 rounds x 30 seconds each side (60 seconds rest) |
| Side plank | 3 sets x 30 seconds each side |
| S3: Plank to full plank | 3 rounds x 40 seconds |
| S3: Russian twist | 3 rounds x 40 seconds (60 seconds rest) |
| Twist hip stretch | 20 seconds each side |
| The straddle stretch | 20 seconds |
| Bench lat stretch | 20 seconds |
| Clasp hand behind back shoulder stretch | 20 seconds |
Take today to rest and recharge.
Light stretching or a simple walk can help keep your body active.
Remember, rest is essential for muscle recovery and growth.
For these exercises, use Reverse Pyramid Training (RPT).
| Exercise | Parameters |
| Sumo squat | 3 sets x 12 reps (60 seconds rest) |
| Dumbbell step up | 3 sets x 10 reps on each side (60 seconds rest) |
| S1: Kettlebell single leg deadlift | 3 rounds x 10 reps on each side |
| S1: Kettle bell swing | 3 rounds x 15 reps (60 seconds rest) |
| Hip thrust machine | 3 sets x 15 reps (60 seconds rest) |
| Leg curl | 3 sets x 15 reps (45 seconds rest) |
For these exercises, use Reverse Pyramid Training (RPT).
| Exercise | Parameters |
| Barbell squat | 3 sets x 12 reps (45 seconds rest) |
| Dumbbell stiff leg deadlift | 3 sets x 12 reps (40 seconds rest) |
| Bent over dumbbell row | 3 sets x 12 reps (40 seconds rest) |
| S1: Arnold press | 3 rounds x 40 seconds |
| S1: Close grip (diamond) push up | 3 rounds x 40 seconds (60 seconds rest) |
| Stairmaster | 10 minutes |
| Stairmaster kickback | 5 minutes |
Gratitude & reflection
Fitness is not a phase but a lifestyle. It is important to develop a high level of self-awareness and acknowledge your progress along the way. You could build self-awareness by practicing gratitude and appreciating the positive aspects of your life, including the progress you’ve made in your fitness journey.
Keeping a gratitude journal and taking the time to reflect on your achievements can help you maintain a positive mindset and stay motivated.
Rest is part of your training and a crucial aspect of fitness. However, rest days don’t mean we have a free pass to go back to our old and bad habits that can derail our fitness goals. You can take advantage of your rest days by performing enjoyable activities that have direct and indirect positive benefits in your physical and mental well-being.
Engaging in low-intensity activities like walking, swimming, or yoga on rest days can promote blood flow, reduce muscle soreness, and support the recovery process. Active recovery helps maintain flexibility, prevents stiffness, and can even improve your overall performance in your primary workouts.
SMR techniques, such as foam rolling or using massage balls, can help alleviate muscle tightness, improve range of motion, and promote relaxation.
Incorporating SMR into your pre-workout routine can help prepare your body for exercise while using it post-workout can aid in recovery and reduce delayed onset muscle soreness (DOMS).
Remember, consistency is key. Stick to this plan, and you'll be well on your way to achieving your summer body goals way faster.
Don't forget to listen to your body, get enough sleep, and manage stress levels for optimal results.