Posted on by Belladonna

8 Week Summer Fitness Plan ~Part 1~

We all need goals that we can see and refer to when times get tough or, to be more precise, when we’re feeling a little lazy and extra snacky.

If you’re unsure where to start, consider reviewing this plan. It’s designed to be flexible, so feel free to make any necessary modifications or adjustments as needed. This is your summer journey, and you have the power to shape it.

First Step

Admit that you need a plan and be okay with that. If you are anything like the majority of us, then being able to see a written plan will only make you stronger and better equipped to navigate this journey.

Summer Fit Plan

Goals

1. Improve physical fitness

2. Increase stamina and strength

3. Enhance flexibility and overall well-being

Duration: 8 weeks

Week 1-2: Building the Foundation

Workout Routine: Monday, Wednesday, Friday

  – Cardio (30 min): Running, cycling, or brisk walking

  -Strength Training (30 min):

   – Squats (3 sets of 12 reps)

   – Push-ups (3 sets of 10 reps)

   – Plank (3 sets of 30 seconds)

Tuesday, Thursday: Flexibility (30 min): Yoga or stretching exercises

Saturday: Active Outdoor Activity: Hiking, swimming, or playing a sport

Sunday: Rest Day

Nutrition Tips:

1. Stay Hydrated: Drink plenty of water throughout the day.

2. Eat a Balanced Diet: Focus on whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. 

3. Meal Prep: Plan meals ahead of time to avoid unhealthy choices.

4. Listen to Your Body: Adjust the plan as needed based on your energy levels and recovery.

Stay tuned for what to do from weeks 3-8! Looking at each step bit by bit is better than looking at the entire program at once. This will prevent you from being overwhelmed and frustrated. 

You could have chosen any blog to read, but you chose mine, and I’m honored!

~Belladonna~

46 Replies to “8 Week Summer Fitness Plan ~Part 1~”

  1. Pingback: 8 Week Summer Fitness Plan ~Part 1~ | Ned Hamson's Second Line View of the News
  2. Pingback: 8 Week Summer Fitness Plan ~Part 1~ – Ishaya Zephaniah

  5. ohhhhh…….I spend way too much time playing around training plans, lately rather than training like a runner, have decided like a triathlete, more cross training…..and this is weird, but Chat GPT have been helping which has been awesome..it actually set up a 10 day training plan for this old guy needed more rest days than a 7 day plan would provide

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  9. One more for the fridge, Bella! I am trying my best to eat healthy (we are vegetarians) and succeed mostly. With strength training we are doing it twice a week now, but every morning back gymnastics. I just started yoga again after a break (laziness), but I felt that I was getting stiffer and stiffer in my joints. So, yoga is the best remedy, I think. We meditate every day as well, trying to take care of body and spirit. It is a permanent struggle … 🙂

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  14. Great goals! Clear precise options that can fit anyone’s schedule. Good spacing and balance between workouts, flexibility, and cardio. As you stated, planning will be key to stick to routine for the full 8 weeks. Although everyone likes a clean timeline, I am glad you added ‘listening to your body’ because some days you might have to improvise and accepting a change of pace in the routine. You might like my page for added support on your plan. Keep hustling!

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  15. Pingback: Achieve Your Fitness Goals: Summer Fit Plan Part 2
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  18. Pingback: 8 Week Summer Fitness Plan – Belladonna’s Flashlight | Ned Hamson's Second Line View of the News
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