Fit for the summer: your 4-week training plan with home equipment

Fit for the summer: your 4-week training plan with home equipment

Summer is just around the corner - time to get in top shape! You don't have to run to the gym to do it. With the right plan and a few pieces of home equipment, you can achieve noticeable results in just four weeks. This training plan will get you going with minimal equipment.

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🔧 What you need

Before we start, here is a short checklist of home appliances:

• Dumbbells or kettlebell (adjustable or in different weight levels)
  
• Resistance bands
  
• Yoga mat / gymnastics mat
  
• Skipping rope
  
• For advanced users: sling trainer
  

📅 The 4-week training plan at a glance

The plan is based on three pillars: Strength training, Cardio and Mobility. You train per week 3 days activeplus 1 day for mobility and stretching.

Week 1-2: Basics & activation

Aim: activate muscles, stimulate circulation, build up technique.

Monday - Full body strength

• Squats with dumbbells - 3×12
  
• Rowing with resistance band - 3×10
  
• Push-ups (adapted) - 3×max
  
• Shoulder press - 3×12
  
• Plank - 3×30 sec
  

Wednesday - Cardio + Core

• 20 min HIIT (e.g. jumping rope, jumping jacks, mountain climbers)
  
• Russian Twists - 3×20
  
• Bicycle Crunches - 3×15
  

Friday - Lower body focus

• Lunges - 3×10 per leg
  
• Hip Thrusts (with weight) - 3×15
  
• Calf raise - 3×20
  
• Lateral plank - 2×30 sec per side
  

Sunday - Stretch & Mobility

• 20 min mobility flow (e.g. via YouTube or your own routine)
  

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Week 3-4: Intensity & Definition

Goal: Increase fat burning and define muscles.

Monday - Push & Core

• Push-ups - 4×max
  
• Shoulder press - 4×10
  
• Triceps dips - 3×12
  
• Leg lift - 3×15
  
• Plank with shoulder tap - 3×10
  

Wednesday - HIIT + legs

• 25 min HIIT (e.g. 40 sec exercise / 20 sec rest)
  
• Squat jumps - 3×15
  
• Side Lunges - 3×12
  
• Clamshells with ribbon - 3×15
  

Friday - Pull & Torso

• Rowing (band or dumbbells) - 4×12
  
• Superman Pulls - 3×10
  
• Deadlifts (with kettlebell or dumbbells) - 3×10
  
• Russian Twists - 3×20
  

Sunday - Mobility & regeneration

• Stretching for hips, back and shoulders
  
• 10-15 min Fascia roll (if available)
  

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🍎 Bonus tips for your success

• NutritionEat protein-rich meals, lots of vegetables and plenty of water.
  
• RegularityBetter 4 constant weeks than 1 hardcore week.
  
• Track your progressNote repetitions, weights and your body feeling.
  

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🌞 Conclusion

You don't need an expensive gym subscription to start the summer in shape. With discipline, a well thought-out plan and some basic home equipment, you can achieve a lot - both physically and mentally. So, turn on the music, roll out the mat and let's go!