Try This Summer Body Workout to Stay Fit This Season

When the sun’s out longer and the tank tops come out of hiding, a lot of us start thinking about getting that so-called summer body. But here’s the truth: your body is already summer-ready, because it’s yours. Still, there’s something motivating about this time of year that makes many of us want to move more, feel stronger, and take our wellness up a notch.

At Peak Women, we believe every body is a summer body. We’re not here to pressure you into a “bikini body” mindset; instead, we’re here to help you feel good in your skin, gain strength on your terms, and have fun doing it. If you’re looking for a realistic, flexible summer body workout that you can adapt to your lifestyle, read on.

Key Takeaways

• Your body is already summer-ready; a summer body workout is about feeling strong and confident.
• Combine strength training, cardio, and flexibility for a balanced fitness routine.
• Pair moves like squats, lunges, push-ups, and planks with quick cardio bursts for best results.
• Stay consistent and choose workouts you actually enjoy; that’s the key to sticking with it.
• Make smart nutrition choices and stay hydrated, especially in warm weather.
• Prioritize rest and recovery to help your body rebuild and stay injury-free.
• Use the InBody 770 machine at Peak Women to track your true body composition, not just weight.
• Bring a workout buddy for extra motivation, accountability, and fun.
• Training at a Troy women’s only gym like Peak Women provides a safe, supportive environment.
• Working with a certified trainer helps you reach your goals faster and with better form.
• Fitness is self-care; your summer body should fit your life, not the other way around.

How Can I Get a Summer Body?

A summer body isn’t about quick fixes; it’s about combining strength training, cardio, and flexibility so you feel strong and energized all season long.

Include Strength And Cardio Together

Build lean muscle with strength moves like squats and lunges, then burn extra calories with quick cardio bursts or HIIT. This combination helps you stay fit and confident.

Stay Consistent And Keep It Fun

Stick with a plan you enjoy. The best summer body workout is the one you’ll actually do, so find a women’s gym or a supportive workout buddy to help you stay motivated.

Make Smart Nutrition Choices

A fit summer body isn’t built on workouts alone. Fuel up with balanced meals, plenty of protein, and enough water to stay hydrated and energized.

Don’t Skip Rest And Recovery

Your body needs time to rebuild. Take rest days, stretch, get good sleep, and listen to what your body needs; it’s just as important as the workout.

Track Your Body Composition

Use tools like our InBody 770 to see what’s changing under the surface, muscle, fat, and hydration, and adjust your plan accordingly.

Stay Fit With A Buddy

Work out with a friend to boost motivation, stay accountable, and make every summer body workout more fun.

Why a “Summer Body Workout” Should Be About You

Too often, fitness programs push unrealistic ideals. But your summer body workout shouldn’t feel like punishment.

Instead, it should help you:

• Move in ways you enjoy.
• Build confidence and strength.
• Fit your life, not the other way around.

Whether you prefer working out at a women’s gym, training with a friend, or doing a quick sweat session outside, the best plan is the one you’ll actually stick to. That’s why our trainers at Peak Women in Troy focus on wellness that fits your life.

The Summer Body Workout: A Balanced Approach

Below is a sample summer body workout routine that mixes strength training, cardio, and flexibility. It’s designed to keep you energized, burn fat, and build lean muscle, all without hours on the treadmill.

Pro tip: If you’re near a gym in Troy, like our Troy women’s only gym, you’ll have access to trainers, equipment, and a supportive community that makes staying motivated so much easier.

Warm-Up (5-10 Minutes)

Every good workout starts with a proper warm-up to loosen your joints and fire up your muscles.

Try:

• Arm circles and shoulder rolls
• Torso twists
• Leg swings
• 1-2 minutes of light cardio: brisk walk, step-ups, or jump rope

Strength Circuit (30-35 Minutes)

This full-body circuit will help tone and strengthen your entire body. Do each pair of exercises as a superset (back-to-back), rest for 30-60 seconds, then repeat for 3 rounds.

Upper Body Pair

Dumbbell Chest Press

• 3 sets of 10-12 reps

Dumbbell Row

• 3 sets of 10-12 reps

Lower Body Pair

Goblet Squat

• 3 sets of 12 reps

Reverse Lunge (each leg)

• 3 sets of 10 reps

Core & Cardio Pair

Plank Shoulder Taps

• 3 sets of 15 taps per side

Jumping Jacks or Mountain Climbers

• 3 sets of 30 seconds

Glutes & Legs Finisher

Hip Bridges

• 3 sets of 15 reps

Standing Calf Raises

• 3 sets of 15 reps

Peak Tip: Focus on good form over heavy weights, especially if you’re getting back into a routine. Our trainers at Peak Women will guide you through proper form so you stay strong and safe.

Quick Cardio Burst (10 Minutes)

You don’t need an hour-long run to get your heart pumping.

Add a simple HIIT-style finisher:

• 30 seconds high knees
• 30 seconds rest
• 30 seconds butt kicks
• 30 seconds rest
• 30 seconds squat jumps
• 30 seconds rest
• Repeat for 2-3 rounds

Short, intense intervals like these help boost metabolism and burn more calories in less time.

Cool Down & Stretch (5-10 Minutes)

Never skip your cool-down, it’s crucial for recovery and flexibility.

Try:

• Gentle forward folds for hamstrings
• Chest and shoulder stretches
• Deep hip flexor stretches
• Cat-cow for your back
• A few deep belly breaths

Extra Tips for Summer Body Success

No matter how good a summer body workout plan is, it works best when paired with these smart habits.

Stay Hydrated

Hot weather means you need to replenish fluids. Carry a water bottle to your workouts, especially if you’re training outdoors.

Mix Up Your Routine

Boredom kills consistency. Take your workout to the park, try a new class at your women’s gym, or add in a buddy session to keep things fresh.

Listen to Your Body

Rest is not a reward, it’s part of the plan. If you feel overly sore or run down, scale back and recover.

Find Your People

At Peak Women, our trainers and members become your support system. A positive, inclusive community helps you stay on track and feel welcome at every stage of your journey.

Why Choose a Women’s Only Gym?

You might wonder if working out at a Troy women-only gym really makes a difference. For so many of our members at Peak Women, the answer is a clear “yes!”, and here’s why.

A Judgment-Free Zone

No matter your age, size, or experience, you can sweat, lift, laugh, and just be yourself. There’s no worrying about how you look or who’s watching, it’s a space where you’re free to focus on you.

Training Designed For Women

Our certified trainers understand that women’s bodies have unique needs at every stage of life, from postpartum and perimenopause to rebuilding strength after a break. You get programs and classes that make sense for your body, not someone else’s.

Real Support And Sisterhood

There’s just something special about moving alongside other women who lift you up, literally and emotionally. When you walk in the door, you’re not just another gym member; you’re part of a community that celebrates your wins, big or small.

Comfort, Privacy, And Safety

Forget “gymtimidation.” At Peak Women, you’ll find a welcoming space where you feel comfortable and safe.

Built To Fit Real Life

Women’s only gyms often go the extra mile to make fitness fit your life, with flexible training options, supportive childcare recommendations, and classes that feel fresh and fun. At Peak Women, we’re here to remove the barriers, so you can show up exactly as you are.

Whether you’re just getting started, returning to the gym after a long break, or looking to grow stronger in every way, you deserve a space designed for you. When you train at Peak Women, you’re never alone on your fitness journey; you’re surrounded by people who truly get it.

Your Summer Body, On Your Terms

Remember: your summer body isn’t about meeting someone else’s expectations, it’s about feeling strong, healthy, and confident in your skin, every season of the year.

So grab your water bottle, pull on those comfy leggings, and find a friend to move with you. Better yet, come see us at Peak Women, your trusted Troy women’s only gym, and let our trainers help you create a workout plan that makes you want to show up, all summer long and beyond.

Ready to make this your strongest, happiest season yet?

Work With Our Trainers at Peak Women

If you want a summer body workout plan that fits your goals and your life, you don’t have to figure it out alone. Our certified trainers at Peak Women are here to help you get moving, stay motivated, and feel amazing in your body, on your terms.

Join Peak Women today, your sisterhood of support, strength, and real self-care. Let’s make wellness fit your life, together.