You’ve got 12 weeks to burn the winter fat and chisel out a body worthy of the beach. Don’t worry – we’ve got you covered.

Here’s your schedule for Week 1 to 4:

  • Day 1: Workout A
  • Day 2: Workout B
  • Day 3: Rest
  • Day 4: Workout A
  • Day 5: Workout B
  • Days 6&7: Take It Easy (or go for a run)

Workout A

Directions:

Complete the prescribed reps at each station. Perform them as a superset, i.e 1.1 + 1.2 = 1 round. Complete 3 rounds in total before moving onto the next station.

Perform workout A and B for the first 4 weeks of the program, alternating between the two. Workout A will be done on day 2 and day 4 and Workout B will be done on days 2 and 4.

Station 1:
1.1 Pull-Ups X8-10
1.2 Renegade Row X12
1.3 Hell Raisers X20

Station 2:
2.1 Goblet Squat X12
2.2 Stability Ball Hammie Curls X10
2.3 Hanging Leg Raise X8-10

Station 3:
3.1 Ball Slams X15
3.2 Chin-Ups X10-12
3.3 Single-Leg V-Ups X10 each side

Station 4:
4.1 Tuck Push_ups X12
4.2 Weighted Step-Ups X10 each leg
4.3 Bench Dips X15

Workout B

Directions:

Complete the prescribed reps at each station. Perform them as a superset, i.e 1.1 + 1.2 = 1 round. Complete 3 rounds in total before moving onto the next station.

Perform workout A and B for the first 4 weeks of the program, alternating between the two. Workout A will be done on day 2 and day 4 and Workout B will be done on days 2 and 4.

Station 1:
1.1 Pull-Ups X8-10
1.2 Renegade Row X12
1.3 Hell Raisers X20

Station 2:
2.1 Goblet Squat X12
2.2 Stability Ball Hammie Curls X10
2.3 Hanging Leg Raise X8-10

Station 3:
3.1 Ball Slams X15
3.2 Chin-Ups X10-12
3.3 Single-Leg V-Ups X10 each side

Station 4:
4.1 Tuck Push_ups X12
4.2 Weighted Step-Ups X10 each leg
4.3 Bench Dips X15

—–

Total Body Summer Smash is the new 12-week weightloss workout that’ll boost your metabolism, burn fat and get you back in shape.

Summer’s just ’round the corner and you’re still out of shape. We asked Men’s Health cover model, athlete and trainer Trevor Lagerwey for the last-minute, fat-blasting workout to get you in peak condition for the beach – IN JUST 12 WEEKS! Let’s do this!

Music provided by Free Songs To Use
“Make Yourself” by Lastep

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