# 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](https://www.gymaholic.co/articles/how-to-lose-stubborn-fat), tone your curves, enhance muscle definition, and improve your overall strength. ![woman](//cdn.gymaholic.co/articles/21-day-summer-body-plan-for-women-workout-routine-tips/woman.jpg "woman") 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. ## Fitness routine overview: 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](https://www.gymaholic.co/articles/21-day-calisthenics-workout-to-kickstart-your-fitness-journey), cardio, and [active recovery](https://www.gymaholic.co/articles/recover-from-intense-workouts) 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](https://www.gymaholic.co/articles/how-to-overcome-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. ### Equipment needed * Exercise mat * Barbell * Stationary bike * Bench * Treadmill * Cable machine * Kettlebell ### Reminders Be sure to perform 5 to 10 minutes of [warm-up sessions](https://www.gymaholic.co/articles/warming-up-and-stretching) 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](https://www.gymaholic.co/articles/the-importance-of-having-a-gym-partner-to-achieve-your-goals) 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. ## Week 1: Kickstart your metabolism ### 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)

### Day 2: Upper body & LISS

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

### Day 3: Abs & mobility

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)

### Day 4: Rest day 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. ### Day 5: Leg day

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)

### Day 6: Full body & LISS

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

### Day 7: Rest day 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. ## Week 2: Setting yourself up for success ### 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)

### Day 9: Upper body & LISS

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

### Day 10: Abs & mobility

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)

![abs](//cdn.gymaholic.co/articles/21-day-summer-body-plan-for-women-workout-routine-tips/abs.jpg "abs") ### Day 11: Rest day 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. ### Day 12: Glute pump

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)

### Day 13: Full body & LISS

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

### Day 14: Rest 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. ## Week 3: Maximize results ### 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)

### Day 16: Upper body & LISS 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)

### Day 17: Core Burner & mobility

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

### Day 18: Rest 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. ### Day 19: Leg boost

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)

### Day 20: Full body & LISS

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

### Day 21: Rest day 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: {id:29888,className:Plan} ## Week 4: Continuing the program ### 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)

### Day 23: Upper body & LISS 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

### Day 24: Core & mobility

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

### Day 25: Rest 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. ### Day 26: Glute burn 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)

### Day 27: Full Body & LISS 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

## Other practical tips ### 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. ### Active Recovery Rest is part of your training and a crucial aspect of fitness. However, [rest days](https://www.gymaholic.co/articles/why-rest-is-important) don’t mean we have a free pass to go back to our old and bad habits that can [derail our fitness goals](https://www.gymaholic.co/articles/7-common-barriers-to-exercise-and-how-to-overcome-them). 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](https://www.gymaholic.co/articles/9-yoga-asanas-poses-to-help-you-lose-weight-fast) 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. ### Self-myofascial release 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](https://www.gymaholic.co/articles/4-quick-fixes-muscle-soreness) (DOMS). ## Bottomline Remember, consistency is key. Stick to this plan, and you'll be well on your way to achieving your [summer body goals](https://www.gymaholic.co/articles/womens-summer-body-plan) way faster. Don't forget to listen to your body, get enough sleep, and manage stress levels for optimal results.