☀️ Get Fit for Summer: Salty’s 4-Week Home Workout Plan (with Amazon Gear That Actually Works)
The name’s Salty. And if you’re looking to sculpt, tone, or at least not pull a muscle lifting your iced coffee, I’ve got the plan for you. Four weeks. At home. No gym bros, no mirrors, no nonsense. Just you, your mat, and me—judging slightly from the corner of the room.
Let’s melt some laziness, shall we?
🗓️ Week 1: Wake Up, Muscles—We Got Work to Do
Focus: Foundation, form, and convincing your body to move again.
🧘♀️ Daily Breakdown:
-
Monday – Bodyweight Bootcamp
3 sets of:-
15 squats
-
10 push-ups (on knees if you must)
-
30-sec plank
-
20 alternating lunges
Rest 30 secs between rounds. Don’t cry.
-
-
Tuesday – Core & More
-
20 bicycle crunches
-
15 glute bridges
-
15 sec side planks (each side)
-
1 min child’s pose stretch
-
-
Wednesday – Rest Day, Not a Couch Coma
Light yoga or stretching. Hydrate. Maybe touch grass. -
Thursday – Lower Body Burn
-
3 sets of 20 squats
-
15 walking lunges (each leg)
-
30-sec wall sit
-
Stretch with your strap after—you’ll need it.
-
-
Friday – Pilates Core Reset
Use a mat + Pilates ring:-
10 ring squeezes between knees
-
10 ring presses above chest
-
20 seated twists
-
1 min cat-cow (thank me later)
-
-
Saturday – Brisk Walk or March in Place Like You’re Late
30 minutes. With attitude. -
Sunday – Rest
Or “active recovery” if your guilt needs it.
🛒 Recommended Gear:
-
Gaiam Essentials Thick Yoga Mat – Because the floor is mean.
-
Fit Simplify Resistance Loop Bands – Tiny bands, big sass.
🗓️ Week 2: Stability & Sass
Focus: Muscle control, balance, and looking like you meant to wobble.
Daily Breakdown Highlights:
-
Dumbbell Strength Days (M/W/F):
-
12 squats with dumbbells
-
10 overhead presses
-
15 bent-over rows
-
10 bicep curls (pose optional)
-
-
Core Work (T/Th):
-
30-sec plank
-
10 leg raises
-
20 Russian twists
-
Stability ball crunches if you’re feeling bold
-
-
Saturday – Stretch it or regret it.
Strap + ball combo and roll out those regrets.
🛒 Add to Cart:
-
Amazon Basics Dumbbell Set – No nonsense weights.
-
Trideer Stability Ball – Round. Bouncy. Surprisingly evil.
🗓️ Week 3: Cardio Chaos (Fun, I Swear)
Focus: Sweat, sass, and survival.
Daily Cardio Blend:
-
Jump Rope HIIT (Mon/Fri):
-
1 min jump rope
-
30 sec mountain climbers
-
20 sec rest
Repeat 4x. Regret 1x.
-
-
Core Burners (Tue/Thu):
-
3 rounds of:
-
20 leg raises
-
15 toe touches
-
1 min side plank (each side)
-
-
-
Saturday – Dance workout.
Pick a YouTube routine. Yes, even that cheesy Zumba one. Move.
🛒 Stuff You’ll Need:
-
DEGOL Skipping Rope – Old-school sweat tool.
-
Synergee Core Sliders – So simple. So cruel.
🗓️ Week 4: Stretch, Recover, Repeat
Focus: Flexibility, recovery, and acting like you enjoyed the last 3 weeks.
Recovery Rituals:
-
Foam Roll Days (Mon/Wed/Sat):
-
Calves, quads, hamstrings, back.
-
Roll slowly and try not to scream.
-
-
Yoga Flow (Tue/Thu):
-
20 min flow: cat-cow, cobra, down dog, seated twist
-
End in child’s pose. Stay there emotionally if needed.
-
🛒 Must-Haves:
-
TriggerPoint GRID Foam Roller – Your muscles won’t like it. That’s the point.
-
Tumaz Stretching Strap – For dramatic slow stretches and flex selfies.
![Tumaz Stretching Strap - 10 Loops & Non-Elastic Yoga Strap - The Perfect Home Workout Stretch Strap for Physical Therapy, Yoga, Pilates, Flexibility - [Extra Thick, Durable, Soft]](https://m.media-amazon.com/images/I/71M0dP5VyCL._AC_SX466_.jpg)
🔥 Salty’s Final Verdict
This 4-week plan? It works. Not because it’s cute, or trendy, or something a social media coach sold you. It works because it’s structured, realistic, and brutal in the best way. If you show up and stop skipping rest days like a rebel, you’ll feel different by Week 2—and smug by Week 4.
Buy the gear. Do the work. And remember: summer bodies aren’t made in the gym—they’re made by showing up in your living room with a bad attitude and a resistance band.