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Is 2 months enough to get shredded?

While the process of getting ripped can take a long time depending on how you workout and what your diet looks like, intense training can certainly produce results in around 2 months. During this time you can expect to see weight loss or gain (depending on your goals) and a basic change in your figure.

blog.joinfightcamp.com - How To Get Ripped At Home - Home Workouts for Men - FightCamp | Blog
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Home Workout Routine

Summer is nearly here and that means it’s time to start looking forward to warmer weather and longer days! There’s no better way to kick off the summer than to reinvigorate your home workout plan to get your body ready. No matter how you want to look this summer, an effective workout plan can help improve health while also toning your muscles and getting you ripped. Don’t forget that workouts are only half the battle! Healthy diets geared towards sports training, such as boxing diets, are crucial too. Getting your beach body requires a workout plan that targets all your muscle groups and places an emphasis on cardio. Learn how to get ripped at home with this 7-day plan. There will be 5 active workout days and 2 days of rest for your muscles to recover. Stick to this plan for at least 30 days before adding new exercises. Let’s get started!

Day 1: Legs, Shoulders, and Abs

Lunges – 2 sets, 5 reps per leg:

Start from a standing position and take a large step forward

Bend your front leg until your knee is directly above your foot but not extending over your toes, and your back knee is almost touching the floor

Return to a standing position and repeat with the other leg

Reverse Lunges – 2 sets, 5 reps per leg:

Follow the directions above but step backward, rather than forward

Wall Sit – 1 set, 30 to 60 seconds:

Stand with your back up against a wall and slowly lower yourself down until your knees are at a 90-degree angle with the wall and you’re in a seated position Keep your back in contact with the wall and hold this position for 30 to 60 seconds

Wall Walk Up – 3 sets, 5 reps:

Get in a push-up position with your feet against a wall

Slowly walk your feet up the wall and move your hands backward, towards the wall Keep performing this movement until you are almost in a handstand against the wall Slowly walk your hands and legs forward until you are off the wall (use a spotter or only go up the wall partially when trying this move for the first time)

Shoulder Taps – 4 sets, 10 reps:

From a push-up position, lift one arm and touch your opposite shoulder while keeping the other arm firmly planted

Return your arm down and repeat with the opposite arm

Russian Twists – 3 sets, 10 reps per side:

Pull yourself into a half sit-up and stay in that position for the duration of the exercise

Twist only your upper body side to side

If you have one, pick up a weight and hold it in your arms while twisting for an added ab workout

Reverse Crunches – 3 sets, 8 reps:

Lay flat on the ground with your legs extended and your hands underneath your glutes Keeping your upper body and head on the ground, raise your knees to your chest

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Return your legs to an extended position and repeat

Days 2 and 4: Cardio

For days 2 and 4 of your workout, give your muscles a break and focus on cardio. Choose one of the following basic cardio exercises below or do a 15-20 minute high-intensity boxing workout. High-intensity boxing is a great replacement for basic cardio exercises and setting up your at-home boxing gym requires little to no space.

1 Mile Run

Jumping Jacks

Burpees

Running in Place

Day 3: Chest and Back

Pull-Up (doorframe or bar) – 4 sets, 5 reps:

If you don’t have a pull-up bar, find a stable doorway wide enough to grab With your arms about shoulder-width apart, lift yourself until your chin passes your hands

Slowly lower yourself until your arms are fully extended and repeat

Wide Grip Push-Up – 3 sets, 8 reps:

Unlike a normal push-up, place your arms about double shoulder-width apart

Slowly perform a push-up and return to your starting position

Diamond Push-Up – 3 sets, 5 reps:

Get in a push-up position and form a diamond with your fingers directly under your head

Slowly lower yourself into a push-up and return to your starting position

Diamond push-ups can be strenuous, so substitute with normal push-ups until you feel more comfortable

Superman Hold – 3 sets, 45 seconds:

Lay flat on your stomach and extend your arms out in front of you Simultaneously lift your legs, chest, and arms off the ground and hold for 45 seconds

Slowly lower back down

Lying Lat Pull Downs with a Towel – 3 sets, 10 reps:

Lay flat on your stomach and extend your arms while holding a towel taut with your hands Without moving your legs, lift your chest and arms up, then slide/pull your arms towards your chest while keeping the towel taut Once your arms reach your chest, slide them back out again, keeping the towel taut throughout the whole exercise

Day 5: Arms and Abs

Plank-Up – 3 sets, 5 reps:

Begin in a plank position on your elbows

Straighten one arm up by planting your hand on the ground and repeat with the other arm until you are in a push-up position

Return down to a plank position on your elbows and repeat

Push-Up – 3 sets, 15 reps:

Drop into a push-up position with your hands planted shoulder-width apart beneath you Perform a standard push-up, lowering your chest toward the ground until you almost touch the floor

Rise back up and repeat

Tricep Dip – 3 sets, 10 reps:

Stand with a chair or bench behind you

Bend down until you can plant your hands firmly on the seat of the bench or chair Walk your legs out until they are fully extended and your arms are fully extended Bend at your elbow until your arms are at just above a 90-degree angle

Lift yourself back up and repeat

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Flutter Kicks – 4 sets, 8 reps:

Lay flat on your back and place your hands underneath your glutes

Lift your legs off the ground

Kick your legs in the air slightly, as if you were swimming

For any of the above workouts, feel free to adjust the number of reps and sets depending on your skill level. Additionally, substitute in dumbbells or other weight exercises if you have the necessary equipment.

Days 6 and 7: Rest

The last two days of your week, or however you stagger the above workouts, be sure to allow rest for your muscles. Avoid lifting weights or doing anything overly strenuous. Just because you’re resting doesn’t mean you need to be totally inactive! Here are a few active recovery exercises you can do on rest days:

Yoga

Tai Chi

Swimming, golfing, hiking, or other similar activities

Static (stationary) muscle stretches

Frequently Asked Questions (FAQs):

Can you get ripped in 2 months?

While the process of getting ripped can take a long time depending on how you workout and what your diet looks like, intense training can certainly produce results in around 2 months. During this time you can expect to see weight loss or gain (depending on your goals) and a basic change in your figure.

Can you transform your body in 4 weeks?

Yes, after 4 weeks of consistent exercise and activity, you will begin to see changes in your body. Two commonly asked questions on this topic are:

Can I get ripped in 30 days?

How can I get ripped in 4 weeks?

As with the above question, you can expect to see weight changes and body figure changes in one month depending on the intensity and frequency of your workouts. Your workout journey won’t be complete in one single month, but you can get a great start in that time.

Can I get a summer body in 3 months?

With the right exercises and diet, three months can be enough time to get ripped at home. Focus on bodyweight training exercises that strengthen and tone muscles. Incorporate this workout routine at home, training for at least three days a week, and ideally, an hour a day. Stay dedicated and you will start to see results from these home workouts for men. Take your workout for men to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”

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