Easy Summer Fitness Plan (No Equipment Needed!)


Getting in shape this summer doesn’t have to be complicated. The American Heart Association recommends that you get 150 minutes of moderate aerobic every week. That means at least 30 minutes, five days a week of any activity that makes you break a sweat! Our recommended fitness plan uses a combination of cardio, strength training, and active rest for a full-body workout that will help you meet your goals.

August 2021. This article is independently written by Fusion 360. All opinions given are the opinion of Fusion 360


Cardio includes running, swimming, biking, power walking, jumping rope, dancing, and boxing. The word cardio derives from the Greek word for “heart.” Any activity that gets your heart pumping will do. You will need at least one form of cardio available to you for the next four weeks. Cardio workouts burn calories, boost our metabolism, and improve heart health. We recommend at least one day of cardio a week.

Strength training includes resistance training, weight lifting, and bodyweight exercises. Building muscle is an important part of fitness. Strong muscles protect our bones, burn fat faster, and improve balance and coordination. We recommend three to four days of strength training per week.

Active Rest is equally as important as the days spent at the gym. In the summer, our time is best spent outside where we can take advantage of the nice weather and spend time with family and friends. This includes short hikes, swimming at a local watering hole, frisbee golf, a leisurely bike ride, a walk through the park- any activity that gets you outside and moving counts! Try to incorporate at least one day of active rest.

The following three-week summer fitness plan includes exercises you can do at the gym, your house, or anywhere in between. It increases in intensity as the weeks go on. Set yourself up for success by challenging a friend to complete the program with you!

Week 1

Week one of your summer fitness plan is focused on getting used to the flow. Simple movements that work a lot of different muscles! Master the basics before increasing the difficulty in the weeks to follow.
MONDAY - Arms and Cardio - Total time 30 minutes

• 10 Push-ups
• 20 Plank shoulder taps (10 on each side)
• 12 Forearm plank to dolphin
• 20 Plank jacks

Repeat 3 sets

20 mins of cardio- your choice!
TUESDAY - Booty - Total time 20 minutes

• 20 Air squats
• 10 Hands-and-knees - Side leg lift
• 10 Hands-and-knees - Back leg lift
• 20 Glute bridges

Repeat 3 sets
WEDNESDAY - Cardio- Total time 30 minutes

30 minutes of cardio- your choice!
THURSDAY - Legs- Total time 20 minutes

• 20 Squats
• 20 Side lunges (10 on each side)
• 10 Sumo squats
• 20 Toe raises
• 10 Single Leg Deadlift (Both sides)

Repeat 3 sets

FRIDAY - Full Body- Total time 30 minutes

• 10 Push-ups
• 10 Jump squats
• 20 Glute bridges
• 10 Burpees
• 30 Second Plank
• 30 Second Side Plank

Repeat 3 sets

SATURDAY - Back and Abs - Total time 25 minutes

• 20 Crunches
• 10 Side crunches (both sides)
• 10 In-and-out Tucks
• 10 Reverse snow angels
• 20 Kneeling extension (10 on each side)

Repeat 3 sets

SUNDAY - Active Rest

Find a local yoga class or spend the day outside!

Week 2


MONDAY - Arms and Cardio - Total time 40 minutes
- Arms and Cardio - Total time 40 minutes

• 10 Push-ups
• 20 Plank shoulder taps (10 on each side)
• 12 Forearm plank to dolphin
• 20 Plank jacks
• NEW! 10 Tricep dips

Repeat 3 sets

20 mins of cardio- your choice!

TUESDAY - Booty - Total time 25 minutes

• 20 Air squats
• 10 Hands-and-knees - Side leg lift
• 10 Hands-and-knees - Back leg lift
• 20 Glute bridges
• NEW! 10 Frog Glute Lifts

Repeat 3 sets

WEDNESDAY - Cardio- Total time 30 minutes

30 minutes of cardio- your choice!

THURSDAY - Legs- Total time 20 minutes

• 20 Squats
• 20 Side lunges (10 on each side)
• 10 Sumo squats
• 20 Toe raises
• 10 Single Leg Deadlift (Both sides)
• NEW! 10 Jump lunges

Repeat 3 sets

FRIDAY - Full Body- Total time 30 minutes

• 10 Push-ups
• NEW! 20 Jumping Jacks
• NEW! 20 Crunches
• 20 Jump squats
• 15 Glute bridges
• 10 Burpees
• 30 Second Plank
• 30 Second Side Plank

Repeat 3 sets

SATURDAY - Back and Abs - Total time 25 minutes

• 20 Crunches
• 10 Side crunches (both sides)
• 10 In-and-out Tucks
• 10 Reverse snow angels
• 10 Kneeling extension (both sides)
• NEW! 15 Superman lifts (both arms/legs)

Repeat 3 sets

SUNDAY - Active Rest

Find a local yoga class or spend the day outside!

Week 3

You are past the halfway point! This week features some new exercises along with some old classics. So keep up the intensity as you race toward the finish line.

MONDAY - Arms and Cardio - Total time 40 minutes

• 10 Push-ups
• 20 Plank shoulder taps (10 on each side)
• 12 Forearm plank to dolphin
• 20 Plank jacks
• 10 Tricep dips
• NEW! 10 Inchworms- Plank to forward fold and back

Repeat 3 sets

20 mins of cardio- your choice!

TUESDAY - Booty - Total time 20 minutes

• 20 Air squats
• 10 Hands-and-knees - Side leg lift
• 10 Hands-and-knees - Back leg lift
• 20 Glute bridges
• 10 Frog Glute Lifts
• NEW! 10 Step-ups

Repeat 3 sets

WEDNESDAY - Cardio- Total time 30 minutes

30 minutes of cardio- your choice!

THURSDAY - Legs- Total time 25 minutes

• 20 Squats
• 20 Side lunges (10 on each side)
• 10 Sumo squats
NEW! 20 Toe raises on one foot (10 on each side)
• 10 Single Leg Deadlift (Both sides)
• 20 Jump lunges

Repeat 3 sets

FRIDAY - Full Body- Total time 30 minutes

• 10 Push-ups
• 20 Jumping Jacks
• 20 Jump squats
• 15 Glute bridges
• 10 Burpees
• 30 second Plank
• NEW! 30 seconds Reverse Crunches
• NEW! 30 seconds Dead bugs

Repeat 3 sets

SATURDAY - Back and Abs - Total time 20 minutes

• 15 Superman lifts (both arms/legs)
• 10 Reverse snow angels
• 10 Kneeling extension (both sides)
• 10 In-and-out Tucks
• NEW! 20 Russian twists
• NEW! 10 V-ups

Repeat 3 sets

SUNDAY - Active Rest

Find a local yoga class or spend the day outside!

Are you ready to commit?


Remember, fitness is a journey, not a destination. Take a look at your goals before you begin. Are you ready to commit to your health and wellness by spending a little time every single day working on your fitness? If the answer is yes, it's time to get started! If you are unsure, spend a little time figuring out the "why" behind your workout, so you will not be tempted to quit halfway through the three-week program.

Kailo will be here to help with aches and pains along your fitness journey. Just apply your Kailo nanotech patch near the site of pain and reach out to our team of experts if you have any questions!

The Future of Pain Relief

$119.00

Kailo boosts the natural signals of the body and helps the brain communicate with disrupted areas more effectively to help with pain. Learn more.

  • Free shipping in the US

  • 90 Day money-back guarantee

  • Drug Free Solution to Pain