Your super summer slim-down plan

Tone trouble zones with this intense eight-week training plan that trims your body in all the right places

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. 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!

PHASE 1: WEEKS 1–4

Monday: Legs, delts, plus 20 minutes stepper Tuesday: Biceps, triceps, back + 20 minutes sprint intervals
Wednesday: Active rest
Thursday: Legs, chest + 20 minutes rowing Friday: Fat-blast
Friday: Fat-blast full-body circuit
Saturday: Active rest 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.
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.

P H A S E 2: WEEKS 5–8

Monday: Legs, arms + 30 minutes rowing
Tuesday: Delts, chest + 30 minutes sprint intervals
Wednesday: Active rest
Thursday: Legs, back + 30 minutes spinning Friday: Fat-blast full-body circuit
Saturday: Active rest
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.

KEY 

SB = LARGE STABILITY BALL (To choose the right size stability ball, sit on it. You should have a 90-degree bend in your knees.) MB = MEDICINE BALL (Choose a weight that is challenging for each exercise.)

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.

1. PHASE 1

MONDAY
LEGS & DELTS

REST: 15 SECONDS BETWEEN EACH SET, 1 MINUTE BETWEEN EACH EXERCISE

FOOT-ELEVATED SB BULGARIAN SPLIT SQUAT
(3 SETS OF 10 ON EACH LEG; SEE PICTURE ON PAGE 18.)

SB 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)

SB CRUNCHES WITH ARMS EXTENDED (BEHIND YOUR HEAD)
(3 SETS OF 20)

End this workout with 20 minutes on the stepper.

KEEP YOUR CORE TIGHT AND HIPS SLIGHTLY ROLLED UNDER AS YOU PRESS THE WEIGHTS OVERHEAD.

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.

FOCUS ON KEEPING YOUR CORE ENGAGED DURING THE DIP. GO DOWN AS FAR AS YOU CAN UNTIL YOUR UPPER ARMS ARE PARALLEL TO THE FLOOR.

TUESDAY
BICEPS, TRICEPS & BACK

REST: 15 SECONDS BETWEEN EACH SET, 1 MINUTE BETWEEN EACH EXERCISE

BURPEE (4 SETS OF 15)

TRICEPS BENCH DIP WITH FEET ON SB
(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
(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)

JULIE’S TIP: Be sure to use your back muscles as you bring the bar up from horizontal over your head.

CABLE TRICEPS KICKBACK
(3 SETS OF 10 PER SIDE)

SB 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.

WEDNESDAY
ACTIVE REST

INCLUDE 45 TO 60 MINUTES OF YOGA.

THURSDAY
LEGS & CHEST

REST: 15 SECONDS BETWEEN EACH SET, 1 MINUTE BETWEEN EACH EXERCISE

THREE-WAY MB SQUATS
(3 SETS OF 10) Squat down, then push ball straight overhead; squat and push

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
(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 midshin level, feeling a stretch in your hamstrings. Keep your back flat. Straighten back to start and repeat.

FOR BEGINNERS, START THIS ONE ON YOUR KNEES OR WITH YOUR FEET WIDER APART TO MAKE IT EASIER. TO MAKE IT HARDER, PUT YOUR FEET ON A STABILITY BALL AND USE YOUR CORE TO MAINTAIN POSITIONING!

SB 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.

HAND TO FOOT SB BALL PASS
(4 SETS OF 12)

JULIE’S TIP: You can modify this exercise by bending your knees. End this workout with 20 minutes of rowing.

MB PUSHUP (TWO HANDS ON ONE MB)
(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.

FRIDAY
FAT-BLAST FULL-BODY CIRCUIT

PYRAMID DOWN IN REPS FOR THIS ONE, AND REST ONLY WHEN YOU ABSOLUTELY MUST. REPS: 25, 20, 15, 10, 5

SINGLE-LEG MB BURPEE
(ALTERNATE LEGS)

SB 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.

MB WOODCHOP RIGHT

MB OBLIQUE TWIST

WARRIOR 3 CROSS CRUNCH LEFT

MB WOODCHOP LEFT

SB WALL SIT
(REPS = SECONDS)

SB PUSHUP
Feet on ball

SB FOOT ELEVATED PLANK KNEE IN

Once you have completed the last circuit, finish with a one-mile run.

SATURDAY
ACTIVE REST

INCLUDE 45 TO 60 MINUTES OF YOGA.

SUNDAY
GET OUTSIDE!

ENJOY 60 MINUTES OF ACTIVITY THAT GETS YOUR HEART RATE UP!

2. PHASE 2

IF YOUR FRONT KNEE STARTS TO GO PAST YOUR TOES, MOVE YOUR FRONT FOOT A FEW INCHES FORWARD TO STAY IN ALIGNMENT

MONDAY
LEGS & ARMS

REST: 30 SECONDS BETWEEN EACH SET, 1 MINUTE BETWEEN EACH EXERCISE

BARBELL SQUAT
(3 SETS OF 12)

FOOT-ELEVATED SB 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 SB
(3 SETS OF 12)

45-DEGREE ALTERNATING DUMBBELL CURL
(3 SETS OF 10)

SB FOOT-ELEVATED PLANK KNEE-IN
(3 SETS OF 15)

REVERSE LUNGE WITH DUMBBELL CURL
(3 SETS OF 10 EACH LEG)

DUMBBELL TRICEPS KICKBACK
(3 SETS OF 12 EACH SIDE)

SB HAMSTRING CURL-IN
(3 SETS OF 10)

Lie faceup 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.

TUESDAY
DELTS & CHEST

REST: 30 SECONDS BETWEEN EACH
SET, 1 MINUTE BETWEEN EACH EXERCISE

DUMBBELL LATERAL RAISE
(3 SETS OF 12)

DUMBBELL FLYE ON SB
(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 MB PUSHUP
(3 SETS OF 20)

Use two balls, placing one hand on each ball

DB OVERHEAD PRESS
(3 SETS OF 15)

DB UPRIGHT ROW
(3 SETS OF 15)

INCLINE BENCH PRESS
(3 SETS OF 12)

SB ELBOW PLANK HOLD
(3 HOLDS)

SB WEIGHTED CRUNCH
(3 SETS OF 20)

Hold a weight plate at your chest

End this workout with 30 minutes of sprint intervals.

WEDNESDAY
ACTIVE REST

INCLUDE 45-60 MINUTES OF YOGA

THURSDAY
LEGS & BACK
REST: 30 SECONDS BETWEEN EACH
SET, 1 MINUTE BETWEEN EACH EXERCISE

MB BURPEE
(4 SETS OF 15)

Hold the ball in your hands throughout the burpee

BENTOVER DUMBBELL ROW
(3 SETS OF 12)

THREE-WAY MB SQUAT
(3 SETS OF 12)

BARBELL STRAIGHT-ARM PULLOVER

(3 SETS OF 12)
STIFF-LEG BARBELL

DEADLIFT
(3 SETS OF 15)

PLANK POSITION DB 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.

KEEP YOUR ELBOWS TIGHT AND CLOSE TO BODY YOUR AS YOU ROW.

FRIDAY
FAT-BLAST FULL-BODY CIRCUIT
PYRAMID DOWN IN REPS, AND REST ONLY WHEN YOU HAVE TO. REPS: 30, 25, 20, 15, 10

MOUNTAIN CLIMBER

SB PLANK CIRCLE

LYING LEG RAISE
(CAN ADD SB BETWEEN YOUR FEET)

EXPLODE OFF THE FLOOR, PUSHING THROUGH YOUR HEELS TO POWER UP. EXTEND THE BALL UP AS HIGH AS YOU CAN OVERHEAD BEFORE LANDING SOFTLY.

MB CROSSOVER SWITCH LUNGE
(BOUNDING)

Stand with feet together holding a medicine ball with both hands at chest height. Step your right foot back into 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

MB WOODCHOP RIGHT

MB OBLIQUE TWIST

MB 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!

SATURDAY
ACTIVE REST 

INCLUDE 45 TO 60 MINUTES OF YOGA.

SUNDAY
GET OUTSIDE!

ENJOY 60 MINUTES OF ACTIVITY THAT GETS YOUR HEART RATE UP!

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