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Strength Training for Women: The Best Full-Body Summer Workout Plan

 

There are many full-body summer workout plans that you can find online, but here are some general tips and examples based on the search results:

- Aim for a combination of **high-intensity resistance training and cardio** to burn excess fat and calories, build muscle mass, and elevate your metabolic rate¹².

- Focus on **compound exercises** that activate more than one muscle group, such as squats, deadlifts, bench press, rows, etc. These exercises increase calorie burn, release growth hormone and testosterone, and improve strength².

- Lift **heavy weights** for the given rep range. Studies show that lifting at 80% of your one-rep max (1RM) leads to higher levels of anabolic hormones than lifting at 60%².

- Use **HIIT 100s** for some exercises. This is a method where you do 10 sets of 10 reps with only 10 seconds rest between sets. This creates a huge oxygen deficit and boosts fat loss³.

- Incorporate some **full-body exercises** such as barbell or dumbbell cleans, kettlebell swings, or snatches. These exercises work multiple muscles and joints, and increase your power and explosiveness³.

- Get at least **10,000 steps per day** and do some low-moderate intensity cardio like biking or incline walking 2-3 times per week. This helps you burn more calories and improve your cardiovascular health⁴.

Here are some sample workouts based on the search results:

**Upper body strength 1**¹

- A1. Barbell overhead press – 8-15 reps

- A2. Jump rope – 30 seconds

- B1. Dumbbell shoulder press – 10 reps

- B2. Jump rope – 30 seconds

- C1. Dumbbell sumo squat – 8 reps

- C2. Jump rope – 30 seconds

- D1. Dumbbell lateral raise – 10 reps

- D2. Jump rope – 30 seconds

- E1. Dumbbell front raise – 15 reps

- E2. Jump rope – 30 seconds

- F1. Dumbbell upright row – 10 reps

- F2. Jump rope – 30 seconds

**Lower body strength 1**¹

- A1. Leg press – 15 reps

- A2. Jump rope – 30 seconds

- B1. Machine leg curl – 12 reps

- B2. Jump rope – 30 seconds

- C1. Dumbbell step-up – 6 reps each leg

- C2. Jump rope – 30 seconds

- D1. Stability ball crunch – 25 reps

- D2. Jump rope – 30 seconds

- E1. General plank – 20-30 seconds

- E2. Jump rope – 30 seconds

- F1. Crunch – 20 reps

- F2. Jump rope – 30 seconds

**Upper body strength 2**²

- A1. Barbell bench press – 8 reps

- A2. Stationary bike – 30 seconds

- B1. Barbell bent-over row – 10 reps

- B2. Stationary bike – 30 seconds

- C1. Alternating incline dumbbell bench press – 8 reps each arm

- C2. Stationary bike – 30 seconds

- D1. Lat pulldown – 10 reps

- D2. Stationary bike – 30 seconds

**Lower body strength 2**²

- A1. Barbell back squat – HIIT 100s (10 sets of 10 reps with only 10 seconds rest)

- A2. Stationary bike – HIIT (20 seconds sprint, 40 seconds rest)

- B1. Romanian deadlift – HIIT 100s (10 sets of 10 reps with only 10 seconds rest)

- B2. Stationary bike – HIIT (20 seconds sprint, 40 seconds rest)

Source: Conversation with Bing, 5/23/2023

(1) The Best Full-Body Summer Workout Plan | Muscle & Fitness. https://www.muscleandfitness.com/routine/workouts/workout-routines/summer-full-body-workout-routines/.

(2) The 8-Week Workout Program to Get Absolutely Ripped. https://www.greatestphysiques.com/workouts/8-week-workout-program-get-ripped/.

(3) The Ultimate 6-Week HIIT Workout Plan | Muscle & Fitness. https://www.muscleandfitness.com/workouts/workout-routines/hiit-6-week-full-body-workout/.

(4) Shredded by Summer: 8 Weeks to Your Best Body Ever - Muscle & Strength. https://www.muscleandstrength.com/workouts/8-week-summer-shred.

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