Posted on by Belladonna

8 Week Summer Fitness Plan

At this point in your journey, you have to be in it to win it; if you aren’t, you would have dropped out by now! Remember, every step you take is a step toward your goal. Stay committed and focused, and you will see the results.

During the first two weeks of your fitness journey, expect to experience a range of physical and mental changes. Here’s what you might encounter:

Part 1 8 Week Summer Fitness Plan ~Part 1~

  1. Initial Adaptation
  2. Increased Energy
  3. Extremely Motivated
  4. Learning all the proper forms and techniques
  5. Learning how to develop a routine
  6. Becoming aware of proper nutrition 
  7. You’ll see that rest and recovery is extremely important 

During weeks 3 and 4 of your fitness journey, you’ll likely notice some exciting developments as your body continues to adapt to your routine. Here’s what you can expect:

Part 2 8 Week Summer Fitness Plan ~Part 2~

  1. Improved Stamina~you’ll start to feel like there isn’t anything you can’t do
  2. Muscle Awareness~ You’ll start to recognize how your body should feel while doing weight training and cardio
  3. Mind Sabotage ~ I will write an entire post on this because it is so real. Every client I’ve ever had has experienced this as soon as they began to see results.

Week 5-6: Building Strength and Endurance  

Monday: Full Body Strength Training (focus on form)

Tuesday: Long Cardio Session (45-60 minutes at a moderate pace)

Wednesday: Circuit Training (combine strength and cardio) – 5 exercises, 1 minute each, repeat 3 times 

Thursday: Upper Body Strength Training (increase weights) 

Friday: HIIT with combination exercises (like squat jumps, burpees) 

Saturday: Team Sports or a longer hike/walk (45-90 minutes)-If team sports or hiking isn’t your thing, consider a bike ride or a swim for a similar duration. 

Sunday: Rest

During this phase, you have to rest and eat like an athlete. Your body will respond only if you master those two things. 

Enjoy this journey and have fun as you watch your mind, body, and spirit transform!

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

~Belladonna~

24 Replies to “8 Week Summer Fitness Plan”

  3. Pingback: 8 Week Summer Fitness Plan – Belladonna’s Flashlight | Ned Hamson's Second Line View of the News

  6. Now, after 6 months of doing some things but no consistancy, my only goal for the next 6 month, commit, 6 days a week, keep to the endurance stuff I love, and check off those days….tracking myself where I can see it every day in the past has been my magic, and always doing with others…make it social, make it fun…..

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    1. I love this! Yes, it needs to be fun. I’m more likely to stick with something if it’s enjoyable and doesn’t feel like a chore. I lack consistency too. 😦

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  7. This is great!! I only just restarted my fitness journey last week 😭

    Ended up hating exercising after my treadmill broke, and had no motivation to go to the gym to replace the treadmill. I got fat so now I’m doing something about it.

    I know I’m too late for summer, and I only made it to Day 30 on the 75-Hard plan. So now it’s “30-min a day all days unless I’m working or traveling, but exercise must be targeted. Walking does not count.”

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