15-day Summer Shape-up Program

15-day Summer Shape-up Program

The coronavirus pandemic has made a new normal for every one of us. And while we’ve had to alter or limit a number of our daily routines and activities which help keep us fit, we also have a unique opportunity to engage in exercise out the gym or studio.

Staying fit and healthy has never been more essential. Luckily, workouts don’t have to be too long or complex to be effective. Get a jumpstart on your health and well-being with this 15-day Summer Shape-up Plan, which will help you can increase lean muscle mass, decrease fat mass and enhance your psychological well-being, while utilizing your own body weight.

Before initiating any exercise plan, or increasing the frequency, intensity, or volume of your present program it’s crucial to learn whether a medical clearance is first vital. If you have some concerns about becoming more physically active you should check with your physician first and because this really is a self-directed exercise program not ran under the existence of an exercise professional you can utilize a standard questionnaire such as the PAR-Q+ to help you make an informed choice about whether or not to seek more information from a health practitioner before getting started. You won’t need any gear for this program–just a dedication to follow along with a can-do attitude.

This program features three basic elements: metabolic conditioning, walking and active recovery.

Metabolic Conditioning (MetCon)

These workouts challenge the entire body and engage the muscle and cardiorespiratory systems. This type of high-intensity training will enable your body to continue to burn calories even after your workout has ended. Be sure to follow your body and rest when you want; don’t be afraid to take a break and jump back in when you feel ready. You are going to be performing three metabolic conditioning workouts a week.

This program includes two kinds of MetCon workouts: As Many Rounds as Potential (AMRAP) and Each Minute on the Minute (EMOM). To get AMRAP workouts, complete as many rounds of the workout as possible in a specific period of time. To get EMOM workouts, begin 1 sort of exercise on the odd minutes and rest when the repetitions are completed. After that, start the new exercise on the minutes and break once the repetitions are met. This cycle lasts for the suggested period of time.


The benefits of walking are many, from burning calories to managing stress. High-intensity exercise is a stressor, rather than all exercise needs to be extreme to be beneficial. Walking for 45-60 minutes six days per week increases your physical-activity degree whilst at the same time enhancing your cardiorespiratory health and mental well-being.

Instead of a sedentary break day, this program incorporates an active recovery day. You get to select your activity–just be sure it is low-impact, like yoga, stretching or swimming. Every seventh day of this app is an active recovery day.

The Program

The 15-day program schedule is summarized below. Feel free to cycle again to make it a complete month.

Day 1

Day Two

Day 4

Day 5

Day 6

Day 7

MetCon 1 + Walk


MetCon 2 + Walk


MetCon 3 + Walk


Active Recovery

Day 8

Day 9

Day 10

Day 11

MetCon 4 + Walk

Leisure Walk

MetCon 1 + Walk


MetCon 2 + Walk


Active Recovery

Day 15

MetCon 3 + Walk

The MetCon Workouts

MetCon 1: 25-minute AMRAP
Duplicate the circuit as many rounds as possible in 25 minutes

10 Forward Lunges Left Leg
10 Forward Lunges Correct Leg
10 Wide-hand posture Push-ups
10 Close-hand position Push-ups
10 Full-range Sit-ups
10 Leg Lowers
10 Split Squats Right Leg
10 Split Squats Left Leg
10 Jumping Lunges Each knee
MetCon two: 25-minute EMOM/AMRAP

10-minute EMOM
Odd Minutes: 20 Squats (remainder for the remainder of the minute)

Actually Minutes: 20 Jump Squats (rest for the remainder of the minute)

10-minute EMOM
Odd Minutes: 10 Push-ups (remainder for the remainder of the minute)

Actually Minutes: 7 Burpees (remainder for the remainder of the moment )

5-minute AMRAP
30 Mountain Climbers
25 Squat Jumps
15 Burpees
MetCon 3: 25-minute AMRAP

Repeat the circuit as many rounds as possible in 25 minutes.

30 Reverse osmosis (15 each leg)
30 Plank Shoulder Taps (15 each shoulder)
30 Air Squats
20 Push-ups
MetCon 4: 25-minute EMOM/AMRAP

10-minute EMOM
Odd Minutes: 10 Reverse osmosis Each Leg (rest for the remainder of the minute)

Actually Minutes: 10 Jumping Lunges Each leg (rest for the remainder of the moment )

10-minute EMOM
Odd Minutes: 7 Full-range Sit-ups (remainder for the remainder of the minute)

Even Minutes: 7 Push-ups (rest for the remainder of the moment )

5-minute AMRAP
30 High Knees (15 each leg)
40 Mountain Climbers (20 each leg)
50 Jumping Jacks
Bonus Tips

Look at adding 10 minutes of daily meditation or journaling time at the start of every day, which will allow your body and mind to unwind and get focused for the day ahead. And don’t forget about your nourishment –if your goal is to shed weight or improve your body composition, focusing on healthful nutrition is vital.

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