Summer-Ready Workout Plan: Week One

Start getting ready for summer with our expert-certified workout plan! With a focus on cardio and strength training, you'll be on your way to a fit and healthy summer in no time.

By URLife Team
01 Apr 2023

This workout plan has been curated by Syed Ismail, Fitness Manager of UR.Life Gym, Jubilee Hills, having an experience of 18+ years in the fitness industry. Read on to learn about the exclusive workout plan.


Summer is a time to get out and around, and your summer plans might leave you with little to no time for working out. With vacations, social events, and other activities, it's easy to let your fitness goals get sidelined. That's why it's important to have a workout plan that fits around your summer plans and keeps you motivated.

Starting an exercise or workout plan can be a daunting task, especially if you're new to fitness or haven't exercised regularly in a while. However, with a little bit of planning and effort, you can create a workout plan that's both enjoyable and effective. Let us discuss some tips for creating a workout plan that will help you stay active and healthy all summer long. We also feature a sample workout plan and this article is packed with advice on staying hydrated and much more.


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Set Realistic Goals

The first step in creating a summer-ready workout plan is to set realistic goals. Consider what you want to achieve with your workouts, and then break those goals down into smaller, achievable steps. For example, if you want to run a 5K, start by running for short distances and gradually increasing your mileage. Setting achievable goals will help you stay motivated and focused throughout the summer.


Related Story: How to Start Running: A Plan for Beginners


Incorporate Outdoor Activities

Summer is the perfect time to try out a range of outdoor activities. Whether hiking, riding a bike, swimming, or kayaking, there are plenty of ways to stay active and enjoy the great outdoors. Incorporating outdoor activities into your workout plan can help you stay motivated and make your workouts more enjoyable.


Schedule Your Workouts

One of the keys to sticking to a workout plan is to make it a part of your daily routine. Schedule your workouts at a time that works for you, and try to stick to that schedule as much as possible. Consider breaking your workouts into shorter sessions throughout the day if you have a busy schedule.


Mix It Up

Performing the same workout day after day, ultimately becomes monotonous. Mix things up by trying new activities or incorporating different types of workouts into your routine. For example, you could try a yoga class, go for a swim, or take a dance class. Mixing up your workouts will help you stay engaged and motivated throughout the summer. Engage a personal trainer to get a personalised workout plan and to stay motivated.


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Stay Hydrated

Staying hydrated is essential during the summer months, especially when you're working out. Be sure to drink plenty of water before, during, and after your workouts to prevent dehydration. If you're working out outdoors, be sure to bring a water bottle with you.


Focus on Recovery

Rest is just as important as exercise when it comes to staying healthy and fit. Be sure to get plenty of rest and sleep each night to give your body time to recover from your workouts. This will help prevent injuries and keep you energised and motivated throughout the summer.

An ideal summer-ready workout plan should be flexible, enjoyable, and focused on achievable goals. By incorporating outdoor activities, scheduling your workouts, mixing things up, staying hydrated, and getting plenty of rest, you can stay active and healthy all summer long. Remember to have fun and enjoy the warm weather, while also prioritising your health and fitness goals


What To Eat Before Exercising?

Eating before exercise can provide the necessary fuel for physical activity, as well as improve performance and prevent fatigue. However, it can be challenging to know what and when to eat to maximise the benefits. Here is what research says about pre-exercise nutrition:

Carbohydrates are a key component of pre-exercise nutrition as they are the primary fuel source for moderate to high-intensity exercise. According to a 2014 study published in the Journal of the International Society of Sports Nutrition, consuming carbohydrates before exercise can improve endurance and delay fatigue. The study recommends consuming 1-4 grams of carbohydrates per kilogram of body weight 1-4 hours before exercise.


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Protein is also an essential nutrient for pre-exercise nutrition as it can improve muscle recovery and synthesis. A 2011 study published in the Journal of the American Dietetic Association found that consuming protein before exercise can improve muscle protein synthesis and reduce muscle damage. The study recommends consuming 10-20 grams of protein 30 minutes to 1 hour before exercise.

Fat is also a part of pre-exercise nutrition, but it should be consumed in moderation as it can slow digestion and cause discomfort during exercise. According to a 2015 study published in the Journal of the International Society of Sports Nutrition, consuming a high-fat meal before exercise can reduce exercise performance and increase the risk of gastrointestinal issues.


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Timing is also crucial when it comes to pre-exercise nutrition. According to a 2017 Journal of the International Society of Sports Nutrition study , consuming a meal 3-4 hours before exercise can provide optimal glycogen stores and improve endurance. However, if you don't have that much time before exercise, consuming a snack 30-60 minutes before exercise can still improve performance.

What you eat before exercising can significantly impact your performance and overall exercise experience. Consuming carbohydrates and protein in moderation, while avoiding high-fat meals, can provide the necessary fuel and improve muscle recovery. Timing is also crucial, with 3-4 hours before exercise being optimal for a full meal and 30-60 minutes for a snack. By following these guidelines, you can fuel your body for exercise and maximise the benefits of physical activity.


How To Keep Hydrating Yourself While Exercising?

Hydration is a crucial aspect of exercising that is often overlooked by many. Proper hydration can enhance your performance, increase endurance, and reduce the risk of injury. When you exercise, your body loses fluids through sweat, and it's important to replace them to maintain your body's balance.

Water is the most essential nutrient for the human body. During exercise, our body temperature increases, and we start to sweat to cool down. As a result, we lose water and essential minerals such as sodium, potassium, and magnesium through sweat. If we don't replace the lost fluids, we can become dehydrated, which can cause fatigue, dizziness, and even fainting.


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Dehydration can also reduce the amount of blood flow to the skin, which can lead to reduced sweating and increased risk of heat exhaustion and heat stroke. It can also affect our cognitive function, making it harder for us to concentrate and make decisions, which can be dangerous during physical activities like sports.


How Much Water Should You Drink While Exercising?

The amount of water you need to drink while exercising depends on various factors, such as your body weight, the intensity of the exercise, the duration of the workout, and the environmental conditions. The American Council on Exercise recommends drinking 300- 500 ml of water every 2 to 3 hours before exercising, and 150- 200 ml of water every 10 to 20 minutes during exercise. After exercise, it's essential to continue hydrating and replacing the fluids you lost.


What Should You Drink While Exercising?

Water is the best fluid to drink while exercising, but sports drinks can also be beneficial for those who exercise for long periods. Sports drinks contain carbohydrates and electrolytes such as sodium and potassium, which can help to replace the nutrients lost during exercise. A study published in the Journal of the International Society of Sports Nutrition in 2018 found that consuming sports drinks during exercise improved performance and reduced fatigue in endurance athletes compared to those who consumed plain water.

Another option for hydrating during exercise is coconut water, which is rich in potassium and magnesium and has a natural sweetness. A study published in the Journal of the International Society of Sports Nutrition in 2012 found that coconut water was as effective as a commercial sports drink in hydrating and providing energy during exercise.


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Proper hydration is essential during exercise to maintain your body's balance and prevent dehydration. You should drink water before, during, and after exercise, and consider drinking sports drinks or coconut water during long and intense workouts. Remember to pay attention to your body's signals and drink when you feel thirsty. With these tips and the research we've shared, you can stay hydrated and perform at your best during exercise.

Now that we have covered all the basics, take a look at this fun, workout plan curated at UR.Life Studio. Register here if you want the full four week plan.


Workout Plan for Week One



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Monday - Upper Body Workout

Start with 15 minutes cardio warm-up, followed by:

  • Flat bench press 12 X 3
  • Triceps kickback 12 X 4
  • Cable bicep curl 12 X 4
  • Shoulder press 15 X 3
  • Bent over row 15 X 3
  • Triceps overhead extension 15 X 3
  • Standing dumbbell bicep curl 15 X 3

15 minutes on the elliptical

Cool down and stretch


Tuesday- Core Workout

Start with a 30 minute rowing machine. Alternate it with 1-minute intense rowing with 2 minutes of easy to moderate rowing, followed by:

  • AB workout
  • Bicycle 25 X 3
  • Plank knee crosses 15 X 3
  • Captain chair hanging leg raises 15 X 3
  • V- ups 15 X 3
  • Crunches on exercise ball 15X 3
  • Leg raises lying 15 X 3
  • Windshield wipers 15 X 3


Wednesday- Rest


Thursday- Leg Workout

Start with 10 minutes of treadmill warm-up, followed by:

  • Barbell back squat 15 X 4
  • Romanian deadlift 15 X 3
  • Dumbbell lunges 15 X 4
  • Leg press 15 X 3
  • Goblet squat 15 X 3
  • Barbell hip thrust 15 X 3

Standing calf raises

Cool down and stretch


Friday- Back and Chest Workout

  • Lat pull 15 X 3
  • Chest press 15 X 3
  • Seating rowing 15X3
  • Cable crossover 15X3
  • Wide grip pull ups 15X3
  • Pullovers 15X3
  • Close crip pulldown 15X3
  • Push ups 12X3


Stretching for 10 minutes


Saturday- Back and Arms Workout

  • Wide grip pull ups 10 X 3
  • Single arm Smith machine Row 15 X 4
  • Dumbbell pullover 15 X 3
  • Single arm TRX ROWS 10 X 3
  • Plank 30 seconds
  • Glute cable kickback 15 X 3
  • Barbell hip thrust 15 X 3

Treadmill for 20 minutes

Stretching for 10 minutes


Sunday- Rest


Need all your wellness solutions in one place? A whole new world awaits just a click away.


This is a full-fledged one-week plan for summer. And if you’re wondering where to do it, head over to UR.Life Studio!. We help you take your exercise regime to the next level. We are the premier destination for fitness in Hyderabad, offering customised fitness plans and more for your needs. Our team of celebrity trainers, certified nutritionists, and experienced physiotherapists are here to help you unlock your full potential.

Our two locations in Jubilee and Kavuri Hills in Hyderabad offer a swimming pool, gym, spa, rehabilitation center and cafe to ensure you reach your health objectives. Our gym offers classes in aerobics, CrossFit, Zumba, and more. Come try our world-class gym and experience the difference for yourself.

Click here to learn more about the UR.Life Corporate Wellness programme and unlock better health.




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