The 8-Week Summer Body Challenge - Muscle & Fitness (2024)

Weeks 1-2 Dumbbell Romanian Deadlift Dumbbell Press One-arm Dumbbell Row Bulgarian Split Squat Back Hyperextension Farmer’s Walk Weeks 1-2 Face Pull Single-Leg Hip Raise Lateral Walks with Band at Ankles Landmine Squat Landmine Press Landmine Rotation Weeks 1-2 Reverse Lunge Side-Lying Clam Raise Barbell Glute Bridge General Pushup Neutral-Grip Chinup TRX Abs Saw Weeks 1-2 Box Jump Sled Push Rope Slam Kettlebell Swing Weeks 1-2 Jump Rope Bodyweight Squat Weeks 3-4 Dumbbell Romanian Deadlift Standing Dumbbell Military Press One-arm Dumbbell Row Bulgarian Split Squat Back Hyperextension Farmer’s Walk Weeks 3-4 Face Pull Barbell Hip Thrust on Floor Lateral Walks with Band at Ankles Landmine Squat Landmine Press Landmine Rotation Weeks 3-4 Reverse Lunge Side-Lying Clam Raise Barbell Glute Bridge Pushup Plank Chinup TRX Abs Saw Weeks 3-4 Box Jump Sled Push Rope Slam Kettlebell Swing Weeks 3-4 Dumbbell Thruster Weeks 5-6 Back Squat Single-Leg Romanian Deadlift with Dumbbells Fire Hydrant Kicks Seated Cable Row TRX Pushup Swiss Ball Stir the Pot Weeks 5-6 Back Hyperextension Goblet Squat Cable Kickback Lat Pulldown Military Press Swiss Ball Rollout Weeks 5-6 Barbell Hip Thrust on Floor Walking Dumbbell Lunge How To: Standing Resistance-Band Hip Abduction Half-Kneeling Pallof Press Weeks 5-6 Skaters Bodyweight Squat Kettlebell Swing Mountain Climber Medicine Ball Slam Weeks 5-6 Battling Rope Jumping Jack Rope Slam Rope Slam Weeks 7-8 Back Squat Single-Leg Romanian Deadlift with Dumbbells Fire Hydrant Kicks Seated Cable Row Dive Bomber Pushup Swiss Ball Stir the Pot Weeks 7-8 Back Hyperextension Goblet Squat Cable Kickback Lat Pulldown Barbell Clean and Press TRX Abs Saw Weeks 7-8 Barbell Hip Thrust on Floor Walking Dumbbell Lunge How To: Standing Resistance-Band Hip Abduction 30-Degree Incline Dumbbell Row How To: Incline Dumbbell Bench Press Half-Kneeling Pallof Press Weeks 7-8 Skaters Bodyweight Squat Kettlebell Swing Mountain Climber Medicine Ball Slam Weeks 7-8 Burpee