Summer Body Routine
Diets
Day 1: Liquid fast (500 calories max) [Ab day]
Day 2: 700 calories [Leg day]
Day 3: 600 calories [Butt day]
Day 4: 500 calories [Arm day]
Day 5: Fast [Ab day]
Day 6: 600 calories [Leg day]
Day 7: 500 calories [Butt day]
Day 8: 700 calories [Arm day]
Day 9: 550 calories [Ab day]
Day 10: 400 calories [Leg day]
Day 11: Liquid fast (500 calories max) [Butt day]
Day 12: 600 calories [Arm day]
Day 13: 400 calories [Ab day]
Day 14: Fast [Leg day]
Day 15: Liquid fast (500 calories max) [Butt day]
Day 16: 700 calories [Arm day]
Day 17: 600 calories [Ab day]
Day 18: 500 calories [Leg day]
Day 19: 600 calories [Butt day]
Day 20: 600 calories [Arm day]
Day 21: 700 calories [Ab day]
Day 22: Fast [Leg day]
Day 23: Holiday!!! [Butt day and arm day]
—
Rules: -No eating after 7 pm (Unless I have Taekwon-do)
-Drink 2L of water minimum
-Fruit and veg do count
-Workout EVERY morning
~~~
Warm-up:
Jogging on the spot - 30 sec
Butt kickers - 30 sec
High knees - 30 sec
Knee to chest - 30 sec
Knee to chest - 30 sec
Arms forward - 30 sec
Arms back - 30 sec
Elbows out, arms out - 30 sec
One arm up, other down - 30 sec
Outward crescent kick - 30 sec
Inward crescent kick - 30 sec
Outward crescent kick - 30 sec
Inward crescent kick - 30 sec
Rising kick - 30 sec
Rising kick - 30 sec
Jab punching - 30 sec
Jab punching - 30 sec
Star-jumps - 30 sec
Skipping - 30 sec
Jogging on the spot - 30 sec
Ab workout:
Crunches - 30 sec
Crunches with bent leg raise - 30 sec
Crisscross crunches - 30 sec
Bicycle crunches - 30 sec
Reverse crunches - 30 sec
Reverse crunches with leg drop - 30 sec
Single leg drops - 30 sec
Flutter kicks - 30 sec
Scissor kicks - 30 sec
Leg drops - 30 sec
Toe taps - 30 sec
Russian twists - 30 sec
Reverse crunches - 30 sec
Crisscross crunches - 30 sec
Mountain climbers - 30 sec
Plank - 30 sec
Side plank - 30 sec
Plank - 30 sec
Side plank - 30 sec
Leg workout:
Squat - 30 sec
Pile squat - 30 sec
Jump squat - 30 sec
Lunge pulse - 30 sec
Luge pulse - 30 sec
Lunges with leg raise - 30 sec
Lunges with leg raise - 30 sec
Calf raises - 30 sec
Calf raises out - 30 sec
Calf raises in - 30 sec
Standing side leg lifts - 30 sec
Standing side leg lifts - 30 sec
Side leg lifts - 30 sec
Inner leg lifts - 30 sec
Side leg lifts - 30 sec
Inner leg lifts - 30 sec
Side leg lifts - 30 sec
Inner leg lifts - 30 sec
Side leg lifts - 30 sec
Inner leg lifts - 30 sec
Butt workout:
Squats - 30 sec
Ski squats - 30 sec
Pile squats - 30 sec
Fire hydrates - 30 sec
Fire hydrates opposite way - 30 sec
Fire hydrates straight back - 30 sec
Donkey kicks - 30 sec
Leg pulses - 30 sec
Sidekicks - 30 sec
Fire hydrates - 30 sec
Fire hydrates opposite way - 30 sec
Fire hydrates straight back - 30 sec
Donkey kicks - 30 sec
Leg pulses - 30 sec
Sidekicks - 30 sec
Bridge pulse - 30 sec
Bridge hold - 30 sec
Bridge pulse - 30 sec
Wallsit - 1 min
Arm workout:
Push-ups - 30 sec
Shoulder taps - 30 sec
Side push-up - 30 sec
Side push-up - 30 sec
Bicep dips - 30 sec
Arm circles - 30 sec
Raise the roof - 30 sec
Pancakes - 30 sec
Chest flicks - 30 sec
Squeeze in - 30 sec
x2
Everyday abs:
Crunches - 30 sec
Crunches with bent leg raise - 30 sec
Crisscross crunches - 30 sec
Bicycle crunches - 30 sec
Starfish crunches - 30 sec
Reverse crunches - 30 sec
Flutter kicks - 30 sec
Single leg drops - 30 sec
Leg drops - 30 sec
Plank - 30 sec
Everyday legs:
Squats - 30 sec
Squat pulse - 30 sec
Squat side leg raises - 30 sec
Leg lifts - 30 sec
Inner leg lifts - 30 sec
Leg circles - 30 sec
Leg lifts - 30 sec
Inner leg lifts - 30 sec
Leg circles - 30 sec
Wallsit - 30 sec
Everyday butt:
Squats - 30 sec
Firehydrates - 30 sec
Sidekicks - 30 sec
Leg pulses - 30 sec
Donkey kicks - 30 sec
Firehydrates - 30 sec
Sidekicks - 30 sec
Leg pulses - 30 sec
Donkey kicks - 30 sec
Bridge hold - 30 sec
Everyday arms:
Arm circles - 30 sec
Raise the roof - 30 sec
Pancakes - 30 sec
Chest flicks - 30 sec
Squeeze in - 30 sec
Push-ups - 30 sec
Shoulder taps - 30 sec
Arm circles - 30 sec
Push-ups - 30 sec
Arm circles - 30 sec
200 crunches a day:
50 crunches
50 reverse crunches
50 crisscross crunches
50 bicycle crunches
~~~
Personal Rules:
1 - Keep to calorie limit 2 - Workout EVERY DAY, even on fasts 3 - Burn everything I eat4 - Update Tumblr everyday 5 - Drink at least 2L of water a day6 - Don’t eat lunch unless my friends are starting to worry about me7 - Always lie and say “I’m fine”, even if I’m not8 - Go to bed at 11pm latest during the week 9 - Wash face twice daily 10 - Brush teeth twice daily 11 - Shower everyday 12 - Always do my hair and make-up
