Alright… wait wait wait just bare with me on this.
I’ve been in and out of fitness for YEARS. Hockey, gym phases, injuries, physio visits… dislocated shoulders, dodgy knees, the whole thing. I know exactly what it feels like to restart AGAIN.
This plan is what I wish I had when I kept falling off.
Short. Simple. Effective. No fluff.
What This 60 Day Plan Is About
- Build a lean, toned summer body from home
- Keep it realistic so you ACTUALLY stick to it
- Focus on consistency over perfection
- Minimal equipment needed
- Designed for busy schedules
Okay okay okay I know I said “simple”… but trust me, simple = results.
Weekly Workout Structure
- Day 1: Lower Body
- Day 2: Upper Body
- Day 3: Core + Cardio
- Day 4: Rest or Light Walk
- Day 5: Full Body
- Day 6: Cardio Focus
- Day 7: Rest
Repeat for 8 weeks. Progress intensity slightly every 2 weeks.
Day 1 Lower Body (Glutes + Legs Focus)
- 3 sets of 15 squats
- 3 sets of 12 lunges each leg
- 3 sets of 15 glute bridges
- 3 sets of 12 Romanian deadlifts
- 2 sets of 20 step ups
Rest 45 to 60 seconds between sets
Slow it down… feel the burn… trust me this one hits
Day 2 Upper Body (Tone + Strength)
- 3 sets of 10 push ups
- 3 sets of 12 dumbbell shoulder press
- 3 sets of 12 bent over rows
- 3 sets of 10 tricep dips
- 3 sets of 12 bicep curls
If push ups are hard… go on your knees. No ego here.
Day 3 Core + Cardio (Fat Burn Day)
- 3 sets of 20 bicycle crunches
- 3 sets of 30 sec plank
- 3 sets of 20 mountain climbers
- 3 sets of 15 leg raises
- 2 rounds of:
- 30 sec high knees
- 30 sec jumping jacks
This one feels easy… then suddenly… it’s NOT 😭
Day 5 Full Body (Best Session imo)
- 3 sets of 12 squats
- 3 sets of 10 push ups
- 3 sets of 12 lunges each leg
- 3 sets of 12 shoulder press
- 3 sets of 30 sec plank
This is where everything starts to come together
Day 6 Cardio + Abs (Finish Strong)
- 3 rounds:
- 30 sec jump squats
- 30 sec mountain climbers
- 30 sec plank
- 30 sec rest
Then:
- 3 sets of 20 crunches
- 3 sets of 15 leg raises
Sweaty… messy… incredddible
Progression (Do NOT Skip This)
- Weeks 1 to 2: Just complete the workouts
- Weeks 3 to 4: Add 5 reps to each exercise
- Weeks 5 to 6: Reduce rest to 30 seconds
- Weeks 7 to 8: Add weights or extra round
This is literally the difference between results and “why am I not changing”
Quick Reality Check
You don’t need a crazy workout.
You need one you actually stick to.
I’ve restarted fitness more times than I can count… injuries, life, motivation gone… all of it.
But THIS kind of structure… simple, repeatable…
That’s what finally worked.
The “Don’t Skip This” Warm Up Routine
As someone who’s been in physio more times than I can count… this is non negotiable.
- 5 min light cardio
- Resistance band activation
- Hip openers
- Shoulder mobility
This alone has saved me from sooo many setbacks.
Essential Equipment That Makes It Easier
Resistance Bands
Okay this one… amazinnngg for activation and injury prevention. I use them before every session now. Especially for glutes and shoulders.
Adjustable Dumbbells
Super versatile. Lets you progress properly without needing a full gym. One of the best investments I made training at home.
Foam Roller
Not sexy… but wow. Recovery improves massively. Helps reduce tightness and keeps you moving properly.
For more information on this, check out my other article here!
Simple Diet Approach (Nothing Extreme)
You do NOT need to starve yourself.
- Prioritise protein every meal
- Fill half your plate with whole foods
- Stay hydrated
- Reduce processed snacks gradually
I have more info on this right here!
Easy Food Swaps That Actually Work
- Swap sugary cereal for oats with fruit
- Swap crisps for popcorn or rice cakes
- Swap fizzy drinks for water with lemon
- Swap takeaway for batch cooked meals
Little changes… big difference over 60 days.
Supplements That Can Help (Optional)
Protein Powder
Helps hit your protein target easily. Especially if you’re busy or not super hungry after workouts.
Creatine
Safe, well researched, improves strength and performance over time.
Electrolytes
Underrated. Helps energy levels and hydration, especially if you’re training regularly.
I have more info on this right here!
Daily Habits That Make This Work
- Train in the morning if possible
- Prepare meals in advance
- Track your workouts
- Sleep properly
- Walk more throughout the day
This is the stuff no one wants to hear… but it’s what actually works.
Real Talk
There is no magic workout.
No “perfect” plan.
Just showing up… even when you don’t feel like it.
I’ve failed this so many times. Stopped. Restarted. Lost progress.
But when it finally clicks… it really clicks.
Stick to this for 60 days and you WILL see a difference.
Final Push
If you’re reading this thinking “I’ll start Monday”…
Start tomorrow.
Not perfect. Just start.
You’ve got this.
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