Popsugar Health & Fitness Intermediate Workouts Summer Workout Plan A 4-Week Summer Workout Plan, Complete With Printables and Videos 24 June 2018 by Jenny Sugar Image Source: POPSUGAR Photography / Sheila Gim Summer is almost here, and if you want to kick your workout routine into high gear to get stronger and more toned for all your Summer fun, here's the four-week plan to make that happen. It involves five workouts and two active rest days that you can repeat as the weeks go by. Day 1: 30-Minute Strong, Toned, and Fit Full-Body Workout Image Source: POPSUGAR Photography / Sheila Gim In this 30-minute toning workout, use weights to build lean muscle and burn fat. Equipment needed: dumbbells (three to 10 pounds) Click here for a printable PDF of this workout. 1 / 7 Day 2: 30-Minute Shape-Up Session Image Source: POPSUGAR Photography / Sheila Gim This workout alternates between jumping rope and bodyweight strength training moves for a total-body workout. Here's how to do each move. Equipment needed: jump rope 2 / 7 Day 3: 30-Minute Power Yoga Flow or Light Stretching Image Source: POPSUGAR Photography / Sheila Gim Time for active rest! Depending on your mood, you can do this full-body yoga-flow workout targeting the butt and core or this full-body stretching routine. Equipment needed: mat 3 / 7 Day 4: 30-Minute Tabata Workout Image Source: POPSUGAR Photography / Sheila Gim This calorie-torching cardio and sculpting workout is one of our hardest ever, but Equinox tabata instructor Raneir Pollard's amazing energy will inspire you to fight for it. Equipment needed: none 4 / 7 Day 5: 30-Minute Cardio and Toning Boot Camp Workout Image Source: POPSUGAR Photography / Sheila Gim Barry's Bootcamp trainer Allie Cohen keeps things moving by mixing strength training with cardio moves in this eight-exercise circuit workout. Equipment needed: medium-weight dumbbells (five to 10 pounds) 5 / 7 Day 6: 20-Minute Flat-Belly Workout Image Source: POPSUGAR Photography / Sheila Gim Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions in this quick, 20-minute workout. To make this a 30-minute workout, run, bike, or row for 10 minutes or do this 10-minute no-equipment cardio workout. Equipment needed: jump rope and medium-weight dumbbells (five to 10 pounds) 6 / 7 Day 7: Active Rest With 10 Minutes of Stretching Image Source: POPSUGAR Photography / Sheila Gim Lengthen your muscles with this 10-minute stretch session. If you're looking for more of a workout, try this dynamic yoga sequence for a stronger Summer body. Equipment needed: mat 7 / 7 Intermediate WorkoutsFull-Body Workouts30-Minute WorkoutsStrength TrainingWorkoutsSummer