Training season for baring your bikini body is in full swing. That’s why we asked IFBB pro and trainer Julie Lohre to craft the ultimate eight-week summer slim-down exercise plan just for you. We’re kick-starting your tone-it-up task with full-body workouts and unconventional exercise moves four days a week, using only dumbbells and a variety of balls—Bosu, medicine, stability—that you’ll find at any gym or have at home. Modeled by MuscleTech athlete Jenna Reneé Webb, this plan will improve not only your range of motion and target your core from nearly every direction, but it’ll also work deep into stabilizing muscles, giving you impressive results. Stick to it and you’ll be amazed what eight weeks of dedication will do! SEE ALSO: 8 Week Slimdown DietPHASE 1: WEEKS 1–4Monday: Legs, delts, plus 20 minutes stepperTuesday: Biceps, triceps, back + 20 minutes sprint intervalsWednesday: Active restThursday: Legs, chest + 20 minutes rowingFriday: Fat-blast full-body circuitSaturday: Active restSunday: 60 minutes of activity that ups your heart rate! Go hiking or biking with family, get out and surf, take a class you enjoy. PHASE 2: WEEKS 5-8Monday: Legs, arms + 30 minutes rowingTuesday: Delts, chest + 30 minutes sprint intervalsWednesday: Active restThursday: Legs, back+ 30 minutes spinningFriday: Fat-blast full-body circuitSaturday: Active restSunday: 60 minutes of activity that ups your heart rate! Go hiking or biking with family, get out and surf, take a class you enjoy. HOW TO DO IT:Workouts on Mondays, Tuesdays, and Thursdays should take about 45 minutes to complete (before cardio) and should be done as straight sets; the Friday workout is a circuit.
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per bernal
Phase 1: Monday
Works: Legs & DeltsRest: 15 seconds between each set, 1 minute between each exercise. Foot-Elevated Stability Ball Bulgarian Split Squat:3 sets of 10 on each legStability Ball Hamstring Curl-In:3 sets of 15Dumbbell Lateral Raise Pulse:3 sets of 25 Holding dumbbells out to your sides, pulse arms up and down using your delts and holding your core tight.Dumbbell Side Squat With Front Raise:3 sets of 10—right and left count for 1 rep Stability Ball Crunches With Arms Extended (Behind Your Head): 3 sets of 20Reverse Lunge With Overhead Dumbbell Press: 3 sets of 10 on each leg Stand with feet at hip width holding dumbbells at your sides. Step your right foot back three to four feet until your front thigh is nearly parallel to the floor and your back knee nearly touches the ground. Return to standing and press the dumbbells overhead. Lower your arms to your sides and immediately continue in a reverse lunge on the opposite leg. Keep your core tight and hips slightly rolled under as you press the weights overhead. End this workout with 20 minutes on the stepper.
3 of 15
per bernal
Phase 1: Tuesday
Works: Biceps, Triceps, and BackRest: 15 seconds between each set, 1 minute between each exercise. Burpee:4 sets of 15Triceps Bench Dip With Feet On Stability Ball: (SHOWN ABOVE)3 sets of 10Place your hands on the edge of a bench and your heels on top of a stability ball. Lower your body until your triceps are nearly parallel to the floor. Then press yourself back up until your arms are straight Dumbbell Alternating Biceps Curl Standing On A Bosu ball: 3 sets of 10Bentover Dumbbell Row:3 sets of 1045-Degree Dumbbell Curl:3 sets of 10Barbell Straight-Arm Pullover: 3 sets of 10Cable Triceps Kickback: 3 sets of 10 per side. Stability Ball Elbow Plank Hold:3 holdsBegin with 20 to 30 seconds and increase up to 1 minute, depending on your level.End this workout with 20 minutes of sprint intervals.
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Phase 1: Wednesday
Active Rest: Include 45 to 60 minutes of yoga.
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per bernal
Phase 1: Thursday
Works: Legs & Chest Rest: 15 seconds between each set, 1 minute between each exercise. Three Way Medicine Ball Squats:(3 sets of 10)Squat down, then push ball straight overhead; squat and push ball to the right; squat and push to the left. That’s one rep. Dumbbell Chest Flye: 3 sets of 10Stiff-Leg Barbell Deadlift On a Bosu ball: 4 sets of 10Stand with feet at hip width on the flat side of a Bosu holding a barbell, your knees soft.Press your hips back as you lower the barbell to mid-shin level, feeling a stretch in your hamstrings.Keep your back flat. Straighten back to start and repeat. Stability Ball Plank Lateral Leg Lift: 3 sets of 10 per sideFrom a forward plank, with both hands on the ball, lift one leg out to the side. Medicine Ball Pushup (two hands on medicine ball): SHOWN3 sets of 20 Place hands on a medicine ball and get into the top of a pushup position, your feet hip-width apart.Lower your chest toward the ball, keeping your head in line with your body.Return to start. Hand To Foot Stability Ball Pass: 4 sets of 12Tip: You can modify this exercise by bending your knees. End this workout with 20 minutes of rowing.
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per bernal
Phase 1: Friday
Works: Full Body Rest: Pyramid down in reps for this one, and rest only when you absolutely must. Reps: 25, 20, 15, 10, 5 Single-leg Medicine Ball Burpee (alternate legs)Stability Ball Elbow Plank CirclesWarrior 3 Cross Crunch Right: Stand with your feet staggered, left foot forward, knee bent; right leg three feet back. Raise arms overhead. Shifting weight forward onto front leg, lift back leg while bringing arms forward, forming straight line from hands to toes. Crunch arms and right leg toward center, bending left leg, squeezing hard. Return to start. Continue on one side then switch sides. Medicine Ball Woodchop Right Medicine Ball Oblique Twist Warrior 3 Cross Crunch Left Medicine Ball Woodchop Left Stability Ball Wall Sit (Reps=Seconds)Stability Ball PushupStability Ball Elevated Plank Knee In Once you have completed the last circuit, finish with a one-mile run.
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Corbis Images
Phase 1: Saturday
Active Rest: Include 45 to 60 minutes of yoga.
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Phase 1: Sunday
Get Outside: Enjoy 60 minutes of activity that gets your heart rate up.
9 of 15
per bernal
Phase 2: Monday
Works: Legs and Arms Rest: 30 seconds between each set, 1 minute between each exercise Barbell Squat: 3 sets of 12Foot-Elevated Stability Ball Bulgarian Split Squat: 3 sets of 15 on each leg Place the top of your left foot on a stability ball and your right foot about three to four feet forward, hands on your hips or holding dumbbells.Lower your body until your front thigh is parallel to the floor.Make sure your front knee does not go past your toes. Triceps Bench Dip With Feet On Stability: 3 sets of 1245-Degree Alternating Dumbbell Curl: 3 sets of 10Stability Ball Foot-Elevated Plank Knee In: 3 sets of 15Reverse Lunge With Dumbbell Curl:3 sets 10 each leg Dumbbell Triceps Kickback:3 sets of 12 each sideStability Ball Hamstring Curl-In (Shown):3 sets of 10Lie face-up on the floor and place your lower calves on a stability ball, arms on the floor at 45-degree angles. Lift your hips until your body forms a straight line. This is your starting position (not shown). Bend your knees to curl the stability ball toward your body. Return legs to start without lowering your hips to the floor and continue for reps.End this workout with 30 minutes of rowing.
10 of 15
per bernal
Phase 2: Tuesday
WORKS: Delts & Chest Rest: 30 seconds between each set. 1 minute between each exercise.Dumbbell Lateral Raise 3 sets of 12Dumbbell Flye on Stability Ball (shown):3 sets of 12Hold a dumbbell in each hand and place your upper back on a stability ball with your knees bent 90 degrees and feet flat on the floor, about shoulder-width apart.Lift hips until your body forms a straight line from your head to your knees.Lift your arms above your chest until nearly straight (keep elbows soft), palms facing each other. Keeping your hips elevated, slowly lower your arms out to each side until you feel a good stretch in your pecs, then return arms straight over your chest. Two-Handed Medicine Ball Pushup: 3 sets of 20Use two balls, placing one hand on each ballDumbbell Overhead Press: 3 sets of 15Dumbbell Upright Row: 3 sets of 15Incline Bench Press:3 sets of 12Stability Ball Elbow Plank Hold: 3 HoldsStability Ball Weighted Crunch:3 sets of 20Hold a weight plate at your chestEnd this workout with 30 minutes of sprint intervals.
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Phase 2: Wednesday
Active Rest: Include 45 to 60 minutes of yoga.
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per bernal
Phase 2: Thursday
Works: Legs & Back Rest: 30 seconds between each set. 1 minute between each exercise.Medicine Ball Burpee: 4 sets of 15Hold the ball in your hands throughout the burpeeBentover Dumbbell Row: 3 sets of 12Three- Way Medicine Ball Squat: 3 sets of 12Barbell Straight-Arm Pullover: 3 sets of 12Stiff-Leg Barbell Deadlift: 3 sets of 15Plank-Position Dumbbell Row: 3 sets of 10 on each side Get into a full plank position, hands shoulder- width apart, holding a dumbbell in each hand, body in line from head to heels.Lower into the bottom of a pushup. As you straighten arms, row right arm toward chest, then left.Immediately descend into the next pushup.Curtsy Squat: 3 sets of 12End this workout with 30 minutes of spinning/biking.
13 of 15
per bernal
Phase 2: Friday
Works: Full Body Rest: Pyramid down in reps for this one, and rest only when you absolutely must. Reps: 25, 20, 15, 10, 5 Mountain ClimberStability Plank CircleLying Leg Raise:You can add stability ball between your feet Medicine Ball Crossover Switch Lunge (SHOWN):Stand with feet together holding a medicine ball with both hands at chest height.Step your right foot back in to a lunge, bending both knees until your front thigh is parallel to the floor. At the same time, bring the medicine ball down toward the right hip. Explode from the bottom of the lunge and switch your feet midair, bringing left leg back and right leg forward; at the same time, bring the medicine ball in an arc over your head to the other side. Bring the ball toward your left hip knee as you descend into the lunge. Continue alternating for reps.Ab Bicycles Run 2 minutes, walk 1 minute Medicine Ball Woodchop RightMedicine Ball Oblique Twist Medicine Ball Woodchop LeftOnce you have completed the last circuit with 10 reps each, conclude with a one-mile run. See if you can beat your time from Phase 1!
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Syda Productions
Phase 2: Saturday
Active Rest: Include 45-60 minutes of yoga.
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ingemar lindewell/corbis
Phase 2: Sunday
Get Outside: Enjoy 60 minutes of activity that gets your heart rate up.
Training season for baring your bikini body is in full swing. That’s why we asked IFBB pro and trainer Julie Lohre to craft the ultimate eight-week summer slim-down exercise plan just for you. We’re kick-starting your tone-it-up task with full-body workouts and unconventional exercise moves four days a week, using only dumbbells and a variety of balls—Bosu, medicine, stability—that you’ll find at any gym or have at home. Modeled by MuscleTech athlete Jenna Reneé Webb, this plan will improve not only your range of motion and target your core from nearly every direction, but it’ll also work deep into stabilizing muscles, giving you impressive results. Stick to it and you’ll be amazed what eight weeks of dedication will do!
Sunday: 60 minutes of activity that ups your heart rate! Go hiking or biking with family, get out and surf, take a class you enjoy.
HOW TO DO IT:
Workouts on Mondays, Tuesdays, and Thursdays should take about 45 minutes to complete (before cardio) and should be done as straight sets; the Friday workout is a circuit.
Phase 1: Monday
Works: Legs & Delts
Rest: 15 seconds between each set, 1 minute between each exercise.
Foot-Elevated Stability Ball Bulgarian Split Squat:
3 sets of 10 on each leg
Stability Ball Hamstring Curl-In:
3 sets of 15
Dumbbell Lateral Raise Pulse:
3 sets of 25
Holding dumbbells out to your sides, pulse arms up and down using your delts and holding your core tight.
Dumbbell Side Squat With Front Raise:
3 sets of 10—right and left count for 1 rep
Stability Ball Crunches With Arms Extended (Behind Your Head):
3 sets of 20
Reverse Lunge With Overhead Dumbbell Press:
3 sets of 10 on each leg
Stand with feet at hip width holding dumbbells at your sides. Step your right foot back three to four feet until your front thigh is nearly parallel to the floor and your back knee nearly touches the ground. Return to standing and press the dumbbells overhead. Lower your arms to your sides and immediately continue in a reverse lunge on the opposite leg.
Keep your core tight and hips slightly rolled under as you press the weights overhead.
End this workout with 20 minutes on the stepper.
Phase 1: Tuesday
Works: Biceps, Triceps, and Back
Rest: 15 seconds between each set, 1 minute between each exercise.
Burpee:
4 sets of 15
Triceps Bench Dip With Feet On Stability Ball: (SHOWN ABOVE)
3 sets of 10
Place your hands on the edge of a bench and your heels on top of a stability ball.
Lower your body until your triceps are nearly parallel to the floor.
Then press yourself back up until your arms are straight
Dumbbell Alternating Biceps Curl Standing On A Bosu ball:
3 sets of 10
Bentover Dumbbell Row:
3 sets of 10
45-Degree Dumbbell Curl:
3 sets of 10
Barbell Straight-Arm Pullover:
3 sets of 10
Cable Triceps Kickback:
3 sets of 10 per side.
Stability Ball Elbow Plank Hold:
3 holds
Begin with 20 to 30 seconds and increase up to 1 minute, depending on your level.
End this workout with 20 minutes of sprint intervals.
Phase 1: Wednesday
Active Rest: Include 45 to 60 minutes of yoga.
Phase 1: Thursday
Works: Legs & Chest
Rest: 15 seconds between each set, 1 minute between each exercise.
Three Way Medicine Ball Squats:
(3 sets of 10)
Squat down, then push ball straight overhead; squat and push ball to the right; squat and push to the left. That’s one rep.
Dumbbell Chest Flye:
3 sets of 10
Stiff-Leg Barbell Deadlift On a Bosu ball:
4 sets of 10
Stand with feet at hip width on the flat side of a Bosu holding a barbell, your knees soft.
Press your hips back as you lower the barbell to mid-shin level, feeling a stretch in your hamstrings.
Keep your back flat. Straighten back to start and repeat.
Stability Ball Plank Lateral Leg Lift:
3 sets of 10 per side
From a forward plank, with both hands on the ball, lift one leg out to the side.
Medicine Ball Pushup (two hands on medicine ball): SHOWN
3 sets of 20
Place hands on a medicine ball and get into the top of a pushup position, your feet hip-width apart.
Lower your chest toward the ball, keeping your head in line with your body.
Return to start.
Hand To Foot Stability Ball Pass:
4 sets of 12
Tip: You can modify this exercise by bending your knees.
End this workout with 20 minutes of rowing.
Phase 1: Friday
Works: Full Body
Rest: Pyramid down in reps for this one, and rest only when you absolutely must. Reps: 25, 20, 15, 10, 5
Single-leg Medicine Ball Burpee (alternate legs)
Stability Ball Elbow Plank Circles
Warrior 3 Cross Crunch Right:
Stand with your feet staggered, left foot forward, knee bent; right leg three feet back.
Raise arms overhead.
Shifting weight forward onto front leg, lift back leg while bringing arms forward, forming straight line from hands to toes.
Crunch arms and right leg toward center, bending left leg, squeezing hard. Return to start. Continue on one side then switch sides.
Medicine Ball Woodchop Right
Medicine Ball Oblique Twist
Warrior 3 Cross Crunch Left
Medicine Ball Woodchop Left
Stability Ball Wall Sit (Reps=Seconds)
Stability Ball Pushup
Stability Ball Elevated Plank Knee In
Once you have completed the last circuit, finish with a one-mile run.
Phase 1: Saturday
Active Rest:
Include 45 to 60 minutes of yoga.
Phase 1: Sunday
Get Outside: Enjoy 60 minutes of activity that gets your heart rate up.
Phase 2: Monday
Works: Legs and Arms
Rest: 30 seconds between each set, 1 minute between each exercise
Barbell Squat:
3 sets of 12
Foot-Elevated Stability Ball Bulgarian Split Squat:
3 sets of 15 on each leg
Place the top of your left foot on a stability ball and your right foot about three to four feet forward, hands on your hips or holding dumbbells.
Lower your body until your front thigh is parallel to the floor.
Make sure your front knee does not go past your toes.
Triceps Bench Dip With Feet On Stability:
3 sets of 12
45-Degree Alternating Dumbbell Curl:
3 sets of 10
Stability Ball Foot-Elevated Plank Knee In:
3 sets of 15
Reverse Lunge With Dumbbell Curl:
3 sets 10 each leg
Dumbbell Triceps Kickback:
3 sets of 12 each side
Stability Ball Hamstring Curl-In (Shown):
3 sets of 10
Lie face-up on the floor and place your lower calves on a stability ball, arms on the floor at 45-degree angles.
Lift your hips until your body forms a straight line. This is your starting position (not shown). Bend your knees to curl the stability ball toward your body.
Return legs to start without lowering your hips to the floor and continue for reps.
End this workout with 30 minutes of rowing.
Phase 2: Tuesday
WORKS: Delts & Chest
Rest: 30 seconds between each set. 1 minute between each exercise.
Dumbbell Lateral Raise
3 sets of 12
Dumbbell Flye on Stability Ball (shown):
3 sets of 12
Hold a dumbbell in each hand and place your upper back on a stability ball with your knees bent 90 degrees and feet flat on the floor, about shoulder-width apart.
Lift hips until your body forms a straight line from your head to your knees.
Lift your arms above your chest until nearly straight (keep elbows soft), palms facing each other.
Keeping your hips elevated, slowly lower your arms out to each side until you feel a good stretch in your pecs, then return arms straight over your chest.
Two-Handed Medicine Ball Pushup:
3 sets of 20
Use two balls, placing one hand on each ball
Dumbbell Overhead Press:
3 sets of 15
Dumbbell Upright Row:
3 sets of 15
Incline Bench Press:
3 sets of 12
Stability Ball Elbow Plank Hold:
3 Holds
Stability Ball Weighted Crunch:
3 sets of 20
Hold a weight plate at your chest
End this workout with 30 minutes of sprint intervals.
Phase 2: Wednesday
Active Rest: Include 45 to 60 minutes of yoga.
Phase 2: Thursday
Works: Legs & Back
Rest: 30 seconds between each set. 1 minute between each exercise.
Medicine Ball Burpee:
4 sets of 15
Hold the ball in your hands throughout the burpee
Bentover Dumbbell Row:
3 sets of 12
Three- Way Medicine Ball Squat:
3 sets of 12
Barbell Straight-Arm Pullover:
3 sets of 12
Stiff-Leg Barbell Deadlift:
3 sets of 15
Plank-Position Dumbbell Row:
3 sets of 10 on each side
Get into a full plank position, hands shoulder- width apart, holding a dumbbell in each hand, body in line from head to heels.
Lower into the bottom of a pushup. As you straighten arms, row right arm toward chest, then left.
Immediately descend into the next pushup.
Curtsy Squat:
3 sets of 12
End this workout with 30 minutes of spinning/biking.
Phase 2: Friday
Works: Full Body
Rest: Pyramid down in reps for this one, and rest only when you absolutely must. Reps: 25, 20, 15, 10, 5
Mountain Climber
Stability Plank Circle
Lying Leg Raise:
You can add stability ball between your feet
Medicine Ball Crossover Switch Lunge (SHOWN):
Stand with feet together holding a medicine ball with both hands at chest height.
Step your right foot back in to a lunge, bending both knees until your front thigh is parallel to the floor. At the same time, bring the medicine ball down toward the right hip.
Explode from the bottom of the lunge and switch your feet midair, bringing left leg back and right leg forward; at the same time, bring the medicine ball in an arc over your head to the other side.
Bring the ball toward your left hip knee as you descend into the lunge. Continue alternating for reps.
Ab Bicycles
Run 2 minutes, walk 1 minute
Medicine Ball Woodchop Right
Medicine Ball Oblique Twist
Medicine Ball Woodchop Left
Once you have completed the last circuit with 10 reps each, conclude with a one-mile run. See if you can beat your time from Phase 1!
Phase 2: Saturday
Active Rest: Include 45-60 minutes of yoga.
Phase 2: Sunday
Get Outside: Enjoy 60 minutes of activity that gets your heart rate up.
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