30 Day Summer Shred Workout Program for Women

May 21, 2020

By Ashley Jones

Whether you’re back at the gym or grinding at home, this workout program designed by Alpha Athlete & IFBB Pro Figure Competitor Ashley Jones is sure to get you shredded for summer and it can be done completely from home!

This program features 15 workouts to complete during your first two weeks that you will repeat for your last two weeks. The cardio routine is optional but recommended to help you get the most out of the next 30-days.

Skip to Day:
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |

Day 1: (Full Body – Bodyweight Workout)

Warm-up:

20 Squats
15 Push-ups
10 Burpees

Workout: (Perform each exercise for 1 minute with a 30 second rest in between)

REPEAT 2X

Alternating Curtsy Lunges
Plank Shoulder Taps
Plank Hold
Squat Pulses
Mountain Climbers
Superman Lifts
Alternating Jump Lunges

Day 2: (Legs Dumbells Workout)

Warm–up: 8–10 min. walk/jog/run Workout: (“Supersets” - Perform each set of movements for 3 rounds)

20 Deadlifts
20 Glute Bridges with 10 second HOLD on the last rep

Weighted Walking Lunges (10 each leg)
15 Front Squats with Dumbbells

1 Min. Wall Sit
15 Jump Squats

Weighted Lateral Lunges (12 each leg)
15 Sumo Goblet Squat with 1 heavy Dumbell

Day 3: (Chest/Triceps - Chair or Bench & Dumbbells)

Workout: Time yourself for 20-25 minutes and try to complete 4-5 rounds of each exercise in the order listed below.

15 Pushups
(Option: Drop down to your knees)
(Challenge: Decline Pushups - put your feet on an elevated surface)
20 Tricep Dips
15 Bench Chest Press
15 Bench Chest Fly
12-15 Skull Crushers

Day 4: (Back/Biceps - Dumbbells)

Workout: (Tri-sets) Perform each exercise for -

15 Reps (Round 1)
12 Reps (Round 2)
10 Reps (Round 3)

**Try to increase weights each round as reps decrease.

Reverse Flies
Upright Rows
Hammer Curls

Bent Over Rows
Pullovers
Bicep Curls

Good Mornings **Keep a slight bend in the knees and keep spine neutral**
- (Option: Hands can be placed behind your head)
- (Challenge: For additional weight, hold dumbbell behind head/on neck)
Single Arm Rows
Zottman Curls

Day 5: (Glutes - Resistance Bands)

Workout: Perform each exercise for 30 seconds with a 15 second rest in between.

Squat to Alternating Glute Kickback (place band around your ankles)
Squat Jacks (place band around your ankles)
Side Steps to the Right (place band above knees)
Side Steps to the Left
Glute Bridge with Hip Abduction (place band above knees)
Hip Thrusts (place band above knees)

Day 6: (Shoulders - Dumbbells)

Workout: (“Supersets” - Perform each set of movements for 3 rounds)

15 Arnold Presses
15 - 20 Lateral Raises

12 (each) Alternating Front Raises
10 - 12 Pike Presses **No Dumbells required; feet on elevated surface and have body in Pike position**

15 (each) Single Arm Snatches
12 - 15 (each) Single Arm Rear Delt Fly

30 (TOTAL) Plank Shoulder Taps
15 - 20 Shoulder Presses

Day 7: (Core - Bodyweight)

**Grab a deck of Cards - If you pull a 9 of Clubs, you will do 9 plank hip dips on each side. Another example, if you pull an 8 of Diamonds, you will do 8 sit-ups to crossover punches)**

Hearts: V-ups
Diamonds: Sit-up to Crossover Punches
Spades: Bicycles
Clubs: Plank Hip Dips
Face Cards: 1 Min. Plank
Jokers: 15 Burpees

Day 8: (Full Body - Bodyweight with Sliders or Paper Plates)

Workout: Time yourself for 30 minutes and try to complete 4-5 rounds of each exercise in the order listed below.

30 (TOTAL) Mountain Climbers with sliders OR plates
15 Hamstring Curls with sliders OR plates
15 (each) Single Leg ‘Standing’ Glute Circles (Counterclockwise AND Clockwise)

While standing on one foot with a slight bend in the knee, the other foot is positioned on your slider/plate making a circle on the floor.

20 (TOTAL) Speed Skater Lunges
12 (TOTAL) Spiderman Pushups
(Option: Regular Pushups)
15 Pop Jacks

Day 9: (Legs - Bench/Chair and Dumbbells)

Workout: (Perform each exercise for 1 Minute with a 30 sec. Rest in between)

**Focus - Single Leg Movements**

REPEAT 2X

Bulgarian Split Squat (perform one minute on each leg)
Bench/Chair Step-ups (perform one minute on each leg)
Bench/Chair Single Leg Squat Sits (perform one minute on each leg)
- One leg will be your supporting leg, while the other will be held up as you squat down to the bench/chair
- Challenge: You can hold the weights in your hands
- Swinging Lunges (perform one minute on each leg)
- One leg will be your supporting leg, while the other will swing to the front and then to the back creating a lunge in both directions.

Day 10: (Chest/Triceps - Dumbbells)t

Workout: (Tri-sets) Perform each exercise for -

15 Reps - each SIDE (Round 1)
12 Reps - each SIDE (Round 2)
10 Reps - each SIDE (Round 3)

**Try to increase weights each round as reps decrease. Focus → Single Arm Movements**

Single Arm Chest Press (on the floor)
Single Arm Tricep Kickback
Single Arm Chest Fly (on the floor)
Single Arm Overhead Tricep Extension
Single Arm Elevated Push-up (have a dumbbell in one hand, while the other hand is planted on the floor)

Day 11: (Back/Biceps - Dumbbells and Towel)

Workout: (“Supersets” - Perform each set of movements for 3 rounds)

20 Sliding Floor Pull-ups (USE TOWEL ON SLICK SURFACE)
- While lying (on your stomach) fully stretched with arms by your ears, press your hands firmly down on the ground and pull your body through your hands and back to the starting position.
15 (each) Single Arm Rows

20 Floor Lat. Pulldowns with towel
- Lying face down, hold the towel in your hands with your arms stretched out by your ears. Pull the towel in towards the chest and then back out.
15 Dumbell Reverse Flies

15 Reverse Snow Angels (no equipment needed)
Bicep 21s

12 - 15 Wide Curls with Dumbell
20 Lying Bicep Curls with towel
- While lying on your back, hold a hollow position (like a banana) and place the middle of the towel at the bottom of your feet. Your hands will be holding the ends of the towel as you curl your arms and tuck your knees up to your chest.

Day 12: (Shoulders - Dumbbells)

Workout: Perform each exercise for 30 seconds with a 15 second rest in between. REPEAT 3X

L-Sit Shoulder Presses
Plank Body Taps
Tap your opposite hand to your Shoulders, then your knees, then your ankles
Clean-Squat-Press
Around the Worlds (BOTH directions)
Upright Rows
Reverse Lunge with Lateral Raise

Day 13: (Glutes - Resistance Band)

Workout: Time yourself for 30 minutes and try to complete 4-5 rounds of each exercise in the order listed below.

20 (each) Pulsing Curtsy Lunges
20 Single Leg Glute Bridge
15 Plie Squats
15 Plie Squat Jumps
25 (each) Donkey Kicks
25 (each) Fire Hydrants

Day 14:(Core and Calves)

1 Minute Jump Rope
30 Calf Raises (Feet are turned out)
45 Sec. Single Leg Plank Hold (hold one leg up)

1 Minute Jump Rope
30 Calf Raises (Feet are in neutral stance)
45 Sec. Single Leg Plank Hold (hold one leg up)

1 Minute Jump Rope
30 Calf Raises (Feet are turned in)
45 Sec. Plank Hold

90 SECOND CIRCUIT:

Perform all three movements of the set for 30 sec. each, without stopping (REPEAT 3X)

Flutter Kicks
Bicycles
Toe Reaches

Windshield Wipers
Leg Lifts
Knee-In Crunch

Day 15: (Full Body)

**Grab a deck of Cards - If you pull a 9 of Spades, you will do 9 Tuck Jumps. Another example, if you pull an 8 of Hearts, you will do 8 Speed Skaters on each side.**

Hearts: Speed Skaters
Diamonds: Pop Jacks
Spades: Tuck Jumps
Clubs: Plank Jacks
Face Cards: 1 min. Wall Sit
Jokers: 1 min. Jump Rope

Cardio Routine:

Each day will consist of a different cardio routine.

Day #1: (Intervals)

30 sec. Hill Sprints
30 sec. Recovery

REPEAT 5X

Day #2: (Distance; Endurance focus)

Complete three 8-10 min. Jogs.
At the end of each jog, perform:
- 20 Jump Squats
- 20 Alternating Jump Lunges
- 10 Burpees

Day #3: (Intervals)

30 sec. Sprints (flat road)
30 sec. High Knees
30 sec. Butt Kicks
1 min. Recovery