Summer Tone UP + Slim DOWN Workout Program

March 9, 2018


Spring is here-- are you still keeping up with those health and fitness resolutions?? I sure hope so!! But if you are starting to get into a workout rut, fear not! I am coming to the rescue by sharing my summer tone up + slim down workout plan to help you feel healthier and stronger before the summer months hit. 


If you are anything like me, coming up with a great workout routine can be challenging. Even as a Physical Therapist myself, I don't love making up my own programs. So I am laying this one out for you, simple and straight forward. All you need to do is make the commitment and start working your butt off!


I feel like I should share a little backstory on where this workout plan come from. Previous to January, I had been doing a traditional body building split (chest and triceps, back and biceps) to work on strength building for quite some time. Although I was getting stronger, my body was not responding in the way I wanted it to. I am not someone who ever tries to loose weight, but I did want to see my muscles toning up and it just wasn't happening for me. I love working out with Pat but I realized our goals were very different, so why was our workout plan the same? I decided to kick my butt into gear and come up with an awesome workout program of my own to get me ready for the biggest vacay of my life. (Come June, we are off for our best adventure yet- our wedding/honeymoon adventure to my favorite place on the planet, Costa Rica!!)


The focus in changing up my workout routine was still not to lose weight, but was instead about toning up and feeling overall more physically fit. I decided to change to a more full body weight training approach with the addition of a more high intensity/cardio exercise to help with some fat burning so those muscle could start to show! This program still focuses on specific muscle groups on certain days BUT it hits these muscle groups more times per week. 


Long story short, I started seeing the best results I ever have. A lot of people have been asking me what I am doing, so I would like to assume this means others are seeing my results too. Knowing that my fitness goals for summer were probably very similar to others I decided to share the love!


Before you dive into this routine, there are a few things I want you to keep in mind:


1. There is never a quick fix so start your workout program NOW! One thing I can promise you is that you won't see results if you only start a month or 2 before summer. I have been diligently using this workout plan since January, and the results did not come right away. It takes motivation, dedication and hard work to meet your fitness goals- so stick with it! Don't get frustrated if you don't see results right away, it will happen if you put the effort into it. I promise!


2. Everyone's body is different and responds differently. I am giving you one option that has worked wonders for me, but there is no right or wrong. You still need to find what works for you, so if there is something that you don't like or doesn't feel right- change it! Make this your own so you feel good about what you are doing.


3. Do NOT be afraid of lifting. I know that the fear of "bulking up" is real, but this program is not designed to create those types of muscle gains. You will be building muscle strength while burning calories at the same time, thus creating the Tone UP + Slim DOWN concept. Cardio alone will not produce the same results, but the combination of the 2 works like a charm. Remember, strong is sexy!!


4. Lose the scale! I never intended to use this as a weight loss program. It was always about feeling strong and healthy. I want you to feel just as empowered to take control of your own health. This is not about seeing numbers drop on the scale or losing weight. It is about feeling fit, healthy and in control of your wellness. I very rarely step on a scale because it is just not important to me, but I did check this week and guess what? I have not dropped one single pound. HOWEVER I feel the strongest, sexiest and fittest I ever have in my life! 



**This program is broken down into 3 days and 2 rounds. Keep rotating between each workout and insert your rest days where you need them. I workout 4-5x/wk and just continue to rotate through each round. Pick your weight accordingly but you need to start with low weight. You should be able to complete all exercise sets without compensating. You should also feel fatigued by the end, but not so much that you cannot perform the exercise with good form. Increase only when your body feels ready. **



DAY 1:

Warm up/ Cardio               Bike x 20 min

Back Squat                          4 x 10 reps

Bench Press                        4 x 10 reps

Single Leg RDL                    3 x 10 reps

Assisted pull ups                3 x 10 reps

     (with bands or machine)

Single arm bicep curl         4 x 10 reps


DAY 2:

Warm up/ Cardio               Bike x 20 min

Dead Lift                              4 x 10 reps

Barbell Row                         4 x 10 reps

Glute Thrusters                   4 x 10 reps

TRX T’s                                  4 x 10 reps

Triceps Pull Down               4 x 10 reps

Push ups                               3 x 10 reps


DAY 3:

Cardio                                   Run x 40 min

Front Raises                         4 x 10 reps

Lateral Raises                      4 x 10 reps

Upright Row                        4 x 10 reps

Assisted Pull Ups                4 x 10 reps

Core: (Rotate through 3x without breaks)

    Front Crunches              20x

    Side crunches                 20x each side

    Bicycles                            20x each side

    Butterfly kicks                 30 sec up/down,

                                               30 sec in/out




DAY 1:

Warm up/ Cardio                 Run x 20 min

Back Squats                           4 x 10 reps

Single Arm Bench Press      4 x 10 reps

     with free weights

Lunge or curtsey squat      4 x 10 reps

     with free weights

Assisted pull ups                 3 x 10 reps 

Barbell bicep curl                4 x 10 reps


DAY 2:

Warm up/ Cardio                Bike x 20 min

Straight Leg Dead Lift         4 x 10 reps

90 deg Row with Pulley      4 x 10 reps

Lat Pull Down                       4 x 10 reps

Skull Crushers                      4 x 10 reps

Push Ups                               3 x 10 reps

Sled Pushes                         2x heavy weight,

                                              2x light weight as fast as you can


DAY 3: (lighter weight today)

Cardio                                   Run x 40 min

Front Raises                         4 x 12 reps

Lateral Raises                      4 x 12 reps

Overhead Press                  4 x 12 reps

Push ups                               3 x 10 reps

Core: (Rotate through 3x without breaks)

    Double leg lower             10x

    Russian twists                   20x

        with medicine ball

    Sit ups/slow roll down    20x

        with medicine ball

    Planks- Front and side    x30 sec each

I truly hope you enjoy this program. Comment below (or email me) with questions and if  you need any help- I would love to help in any way possible! Also, don't forget to take me along on your journey!! Tag me on instagram at #onpointewellness to share your results and story with me. It would mean the world to me if I can help even one reader reach their fitness goals :-) 




Happy lifting!!












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