Your 30-Day Fitness Plan for a Beach-Ready Body

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updated Jul 19, 2019

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Fitness Instructor

So the New Year’s resolutions may not have stuck, but now you have a whole new motivator to help you achieve your fitness goals: summer. The official start of swimsuit season is just around the corner, and we have just what you need—a 30-day slim-down and shape-up plan designed by certified trainer and best selling author of The Power of Positive Fitness ($12), John Rowley. Scroll through if you’re ready to start working towards your bikini body! Keep in mind that for all exercises, you should adjust resistance levels, speed, and total time as needed depending on your current level of fitness. And as always, it's wise to consult your physician before starting a new workout program.

Week One and Three

For this plan, you’re going to be working out five days a week. These sample weeks are set up with rest days on Wednesdays and Saturdays, but you can pick whichever non-consecutive days work best for you.

Monday

Cardio: Treadmill + Bike

Strength: Lower Body + Abs

Tuesday

Cardio: Stair Climber + Elliptical

Strength: Upper Body

Wednesday

Rest

Thursday

Cardio: Treadmill

Strength: Lower Body + Abs

Friday

Cardio: Stair Climber + Treadmill

Strength: Upper Body

Saturday

Rest

Sunday

Cardio: Treadmill Walk or Bike

Strength: Circuit

Week Two and Four

These aren’t skimpy workouts, but Rowley says by combining HIIT (high intensity interval training), cardio, and strength training, you’ll get optimal results in a short period of time.

Monday

Cardio: Treadmill + Bike

Strength: Lower Body

Tuesday

Cardio: Stair Climber

Strength: Upper Body +Abs

Wednesday

Rest

Thursday

Cardio: Treadmill + Elliptical

Strength: Lower Body

Friday

Cardio: Stair Climber + Treadmill

Strength: Upper Body + Abs

Saturday

Rest

Sunday

Cardio: Treadmill Walk or Bike

Strength: Circuit

Strength Routines

Upper Body

Do this entire circuit two times.

Push-Ups (regular or modified): Start with your arms straight and toes tucked (or knees bent for modified). Slowly lower your chest as low to the floor as possible, making sure your back is flat (not arched) and your muscles are engaged. Lift yourself back up to starting position. Repeat this exercise 10X.
Plank-Up: Start in push-up position, looking straight forward. Bend your right arm so you are on your forearm, and then bend your left arm so your body is in a plank position. Straighten your right arm then straighten your left to raise yourself back up to push-up position. Repeat this exercise 15X.

Shoulder Press: Stand or sit on a bench and hold one weight in each hand (try to start with 5 to 8 pounds and increase when you feel ready). Lift your arms up above your head until your arms are straight and the weights are parallel. Slowly bring your arms back to position while still engaging all of your back muscles. Repeat this exercise 10X.
Dumbbell Raises: While in a standing position, hold one weight in each hand. With your palms facing your body, alternate raising each arm up to shoulder height and lowering it back down. Repeat this exercise 10X (two arms count as one).

Lower Body

Do this entire circuit three times.

Wall Sit: Stand with your back flat against a wall. Walk your feet out in front of you and place your body in a seated position. Your knees should be directly above your heels. Your legs should make a 90-degree angle. Hold 1 minute.
Alternating Lunges: Stand with your feet together and hands on your hips. Step your right leg out in front of you, lowering your body into a lunge. (By the way, according to personal trainer Joe Masiello, it's a common misconception that your knee should not go past your ankle.) Push off your front (right) foot to stand back up and return to starting position. Repeat on the left side. Repeat this exercise 10X on each leg.

Calf Raises: Stand up straight with your hands on your hips and feet two inches apart. Rise up to the balls of your feet, and then slowly lower down. Engage your legs, butt, and ab muscles to keep your balance. Repeat this exercise 30X.
Jump Squats: Squat until your thighs are at a 45 degree angle with the floor (semi- squat). Jump straight up so your feet come off the ground and bring hands to your sides. As you come back to the ground, absorb the momentum of your jump by returning to a semi-squat position with your thighs 45 degrees with the floor. If you are landing properly, the landing should be soft (you should barely hear a sound when your feet return to the ground). Repeat this exercise 10X.

Doggy Kick Trio: Place hands and knees on ground. Lift your right leg up in a bent position (maintaining a 90-degree angle) 10 times. Repeat on the left leg. Then switch back to your right leg. This time, bring your right knee in toward your chest, and then kick it back behind you so your leg is straight in the air. Do this 10 times. Repeat on the left leg. Again, switch to the right leg. This time, lift your right knee out to the side in a bent position, and then back to the ground. Do this 10 times and repeat on the left.

Abs

Right Side Plank: Lay on your right side. Place your elbow under your shoulder to form a 90-degree angle and prop your hips up off the floor, forming one straight line with your body. Hold 1 minute.
V-Ups/Jack-Knife Sit-Ups: Lie down on your back in a straight line with your feet in front of you and arms above your head. At the same time, lift your legs and arms into the air so your body is making a V position. Then, lower your legs and arms to come back to the ground. Repeat this exercise 15X.

Regular Plank: Lay on your stomach, tuck your toes under, and place both elbows in a 90-degree angle below your shoulders. Lift your hips off the floor. Hold 1 minute.
Bicycle Crunches: While lying on your back, lift your legs and shoulders off the ground and place your hands behind your head. Bend your left leg and bring your right elbow to your left knee. Then bend your right leg and bring your left elbow to your right knee. Repeat this exercise 30X.
Toe Touches: Lie down on your back and lift your feet in the air to form a 90-degree angle with your body. Next, bring your hands straight in front of you, and reach your hands up to touch your toes. Repeat this exercise 30X.

Jumping Jacks: Stand with your hands by your sides and feet together. Jump your feet apart and bring your hands above your head. Jump back to starting position. Repeat this exercise 50X.
Leg Lifts: Lie down on your back and lift your feet in the air so your body is making a 90-degree angle. Press your hands into the floor and slowly lower your feet to the ground. (If you need to you can place your hands underneath your butt.) When you are lowering your feet to the ground your back should not come off the floor. Lift your feet back up to starting position. Repeat this exercise 20X.

Oblique Mountain Climbers: While in a push-up position, slowly bring your right knee in to touch your left elbow, and then return to starting position. Repeat on right side. Repeat this exercise 20X (each side).
Raised Plank: Get into a push-up position with a flat back and hips tucked under. Hold 1 minute.
Butt-Ups: Lie down on your back with your legs raised above your hips, press your palms into the floor, point your toes toward the ceiling, and slowly lift your hips in the air and back down. Repeat this exercise 20X.

Left Side Plank: Lay on your left side. Place your elbow under your shoulder to form a 90-degree angle and prop your hips up off the floor, forming one straight line with your body. Hold 1 minute.

Cardio Routines

Treadmill

Repeat this 10-minute plan, two to three times. Adjust speeds as needed depending on your current level of fitness.

Minutes 0-2: 7.5 MPH

Minutes 2-3: 4.0 MPH

Minutes 3-6: 7.0 MPH

Minutes 6-7: 4.0 MPH

Minutes 7-9: 6.5 MPH

Minutes 9-10: 6.0 MPH

On your treadmill walk day, Rowley says to walk on the highest incline you are safely able to for 30 minutes, without holding onto the handrails (unless for a safety reason). If you are tired and can't continue, lower the incline to rest then increase the incline once you recover.