Step Up with Knee Raises
Bodyweight Sumo Squat
How to Get a Summer Body
The most effective method known to lose weight is to create a calorie deficit. The most important thing we need to achieve a fit body is to create a calorie deficit and exercise. Diet and exercise are keywords for improving the summer body. In other words, you will aim to lose weight by creating a calorie deficit, and by doing sports, you will ensure the development, tightening and shaping of the muscles.
This program consists of 4 rounds in total. Keep the rest periods between sets short and rest 60-90 seconds after 1 round.
You can apply this program 3-4 days a week, gradually increasing.
- 1-Week: 10-12 Reps
- 2-Week: 12-15 Reps
- 3-Week: 18-20 Reps
- 4-Week: 20-25 Reps
WARMING UP AND STRETCHING
Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.
Creating a calorie deficit
These exercises are great for sculpting muscles but they won’t be enough to get the summer body you want. You only need to lose total body fat to reveal the muscles you have developed!
Use this calculator to generate fat loss and determine the number of calories needed. Create the appropriate diet menu according to the calorie result and start training.
Daily calorie intake calculator