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Get in Shape for Summer and Show Off That Beach Body!

Holly Smith

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

get in shape for summer

Sure, being healthy is a year-round endeavor, but what better motivation to jump-start your fitness than to get in shape for summer?

When you’re a busy mom, it’s easy to push fitness to the back burner.

With summer fast approaching, there is no time like the present to get that killer body you've always dreamed of!

So take charge of your fitness today and start working on that beach body with these exercises and health tips to get in shape for summer!


Top 5 Reason To Get in Shape for Summer

It’s never too late to start focusing on your fitness.

Getting in shape for the summer is not just about looking great.

There are numerous reasons to get in shape for the summer.

Exercise Decreases the Risk of Chronic Diseases

Exercise has not only been shown to prevent developing chronic diseases, it is also a great adjunct in the treatment of diseases such as type 2 diabetes, high cholesterol, hypertension, obesity, and heart and pulmonary diseases.

Plus exercise also is beneficial in bone health and slowing osteoporosis.

This means that working out is not just about looking good in a bikini!

It’s about making health a priority so you can lead a high quality of life with your family for years.

Exercise Increases Your Metabolism

It’s no secret that you burn some serious calories during a tough workout session.

But in addition to that, regular exercise will increase your lean muscle mass.

This, in turn, increases your resting metabolic rate.

This means that when you have a higher lean muscle mass, you will continue to burn more calories even at rest.


Exercise Improves Mental Health

A lot of people turn to exercise for stress relief, and for good reason!

A review of several health studies shows that exercise leads to better health outcomes, including enhanced quality of life, better functional capacity, and better mood states.

This is true for both aerobic and resistance exercise, which has also been found to improve anxiety.

So not only will working on that summer beach body have you looking great, but you will also be feeling great too!

Workouts Decrease Risk Of Injuries

When you exercise on a regular basis you will not only be building strong muscles but also strong connective tissues.

This includes the tendons and ligaments that support your joints.

A strong, toned body looks great, but it also means that you will be able to perform daily activities more easily and with less risk of injury.

Plus, working out will help with other sports you may enjoy, like running or biking.

Exercises that strengthen your arms, legs, and core will allow you to improve your performance in these activities as well.

Being Fit Enhances Self-Esteem

I think that we can all admit that having a toned, strong body helps improve our self-esteem.

And we're not talking about being “skinny.” This is all about being strong and healthy.

When women take charge of their fitness this helps improve self-esteem and enhances motivation to continue towards their fitness goals.


Summer Beach Body Workout

Here is a great full-body workout to help get you in shape for the summer.

These moves will target all of your major muscle groups to get that toned, strong beach body that you won’t want to wait to show off.

This is an awesome workout that combines cardio and strength training all in one.

This is a circuit-style workout that will get your heart pumping and your muscles screaming.


Begin with some light cardio for 3-5 minutes to get your muscles prepared for the workout.

You can do some light jogging on a treadmill or around your house if you are working out from home.

Or try jump rope or jumping jacks — really anything to get your heart rate up.

Finish up the warm-up with a couple of minutes of dynamic stretches to get your muscles and connective tissue primed for the main set.

Main Set

Perform each exercise for 30 seconds. Take a 30-second rest then move to the next exercise.

Tricep Push-Ups

  • Start in a plank position with your arms extended and shoulders above your wrists.
  • Bend your elbows while keeping them almost touching your ribcage.
  • Lower your chest until your shoulders are in line with your elbows.
  • Then push up to straighten the arms.
  • You can start out doing these on your knees if you need to until you gain the strength to do full push-ups.

Lateral Lunge

  • Stand upright, then step to the left and squat down with the left leg while keeping the right leg straight.
  • Push up with your left foot and back to the starting position.
  • Then repeat to the right side.
  • Continue alternating sides for the 30 seconds.
  • You can hold a dumbbell in each hand if you want to challenge yourself even more.

Side Plank

  • Begin in a plank position and roll to your right side.
  • Your feet should roll too so that you are balancing on the outside of your right foot and the inside of your left foot.
  • You can also challenge yourself and stack your right foot on top of your left foot.
  • Reach your left arm to the ceiling as you lift your waist away from the floor.
  • Hold for 30 seconds.
  • Then switch to the other side for 30 seconds.


  • Lower into a squat and place your hands on the floor and jump your feet back so that you are in a plank.
  • Do a standard push-up, then bring your feet forward to your hands and come back into a squat.
  • Jump straight up as high as you can.


Pike Press

  • Start in a push-up position.
  • Lift your hips so that your body forms an upside-down V.
  • Your legs and arms should stay as straight as possible.
  • Bend your elbows and lower your upper body until the top of your head nearly touches the floor.
  • Pause, and then push yourself back up until your arms are straight.

Plank Side Walk

  • Start in a plank position.
  • Cross your right hand over your left as you step your left foot to the left.
  • Then simultaneously step your left hand and right foot to the left so that you are back in the plank position.
  • Your hands should move together as your feet step apart.
  • Continue alternating sides for the 30-second interval.

Mountain Climber

  • Start in the plank position with your arms fully extended.
  • Bring your right knee towards your chest, then bring it back.
  • Then switch legs and bring the left knee towards your chest and back again.
  • Keep switching legs as you pick up the pace until it feels like you are running in place.
  • Continue for 30 seconds.

Wall Sits

  • Stand with your back flat against a wall and feet shoulder-width apart.
  • Walk your feet in front of you about two steps and slide your back down the wall until your thighs are parallel to the ground.
  • Hold this position for the entire 30 seconds.

Up-Down Plank

  • Begin in a full plank with your arms extended.
  • Lower your right elbow to the ground followed by your left elbow so that you are in an elbow plank.
  • Then put your right hand on the ground and straighten your right arm.
  • Then do the same with the left arm to return the full plank.

After all of that, rest for one minute. Then repeat one to two more times depending on your level of fitness and the time you have available.

Cool down with some light jogging or walking and some static stretches.


Kickstart Your Summer Fitness Today!

It’s never too late to get into the best shape of your life.

And having a great-looking body to show for it is just one of the perks of making health a priority!

A toned, cut physique to strut around the beach is definitely a perk.

But you will also be improving your overall health for years to come.

And don’t forget that nutrition is a huge part of getting that beach body of your dreams.

There are tons of great dietary advice offered by the Fit Mother Project that, along with these workouts, will get you in amazing shape for the summer.

Holly Smith
Holly Smith

Writer, The Fit Father Project & Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to get in shape for summer.

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