2024 Summer Program
8 week program
We're cranking up the heat with this 8-week training program that's designed to make you sweat like never before.
With a commitment of just 4 days a week (the 5th full body day is optional!), you can make serious gains and still have plenty of time to soak up the fun. Our secret weapon? Metabolic Training. Get ready for workouts that are short, sweaty, and seriously intense. We're talking 45 minutes of pure, calorie-burning fire that'll leave you drenched and craving more.
Say goodbye to endless hours at the gym – we're all about efficiency with this program! Plus, we're going heavy on dumbbell movements. Why? Because we want you to be able to train anywhere, anytime, even when you're on the move.
8 Weeks
Duration
Metabolic
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Let’s turn up the heat and get sculpted for summer in 8 weeks!
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What's included:
The Programming
In 2024 Summer Program, we combine metabolic training and progressive conditioning to help you burn fat, build lean muscle, and boost your endurance—all in just 8 focused weeks. With 4 structured training days per week—plus an optional 5th full-body session—you’ll stay consistent, efficient, and on track while still making the most of your summer.
Metabolic training is the foundation of this program. By using high-intensity, multi-joint movements, each workout keeps your heart rate elevated and your calorie burn high—both during your session and long after it ends. This approach supports fat loss, cardiovascular fitness, and overall metabolic efficiency while helping you sculpt lean muscle.
As you move through the program, the intensity builds to keep your body adapting and your progress steady. Cardio finishers and core circuits ensure balance, endurance, and extra burn, while progressive conditioning helps you push past plateaus.
Each week, you’ll track your growth in strength, stamina, and confidence, proving that efficient workouts can deliver powerful results—without sacrificing your summer.
Week 1-4:
Day 1: Upper Body + Core
Focus: Back / Delts / Core
Day 2: Lower Body
Focus: Glutes / Quads / Hamstrings
Day 3: Upper Body + Core
Focus: Biceps / Triceps / Core
Day 4: Lower Body
Focus: Glutes / Hamstrings / Calves
Day 5: Full Body
Focus: Glutes / Quads / Delts / Chest
week 5-6:
Day 1: Upper Body
Focus: Back / Biceps
Day 2: Lower Body + Core
Focus: Glutes / Quads / Calves / Core
Day 3: Upper Body
Focus: Chest / Delts
Day 4: Lower Body + Core
Focus: Glutes / Hamstrings / Core
Day 5: Full Body
Focus: Glutes / Hamstrings / Delts / Triceps
week 7-8:
Day 1: Upper Body + Core
Focus: Biceps / Triceps / Core
Day 2: Lower Body
Focus: Glutes / Quads / Hamstrings
Day 3: Upper Body + Core
Focus: Back / Delts / Core
Day 4: Lower Body
Focus: Glutes / Quads / Calves
Day 5: Full Body + Core
Focus: Glutes / Hamstrings / Biceps / Delts
we’ll overcome it.
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Real Results
Real Results
Alicia B.
Despite my hesitations, I decided to give Sesh a chance—this time with the support of a coach—and it completely changed the way I approached fitness. In just 8 weeks, Sesh completely reshaped my outlook on fitness and nutrition. Instead of fearing food or following restrictive diets, I learned how to prioritize protein, enjoy foods I love within my macros, and still make progress. I lost 10.3 pounds and 5.3 inches off my waist, but more importantly, I built a healthy, sustainable relationship with food and exercise. Workouts stopped being stressful and became enjoyable again.
The results went far beyond the scale. My energy is back, my mood has lifted, and my relationships have improved. I feel more patient, social, and present, even after long workdays. I now have the energy to walk and run with my dogs, spend quality time with my family, and enjoy life in a way I hadn’t in years.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Lost 70lbs: From Binge Eating to Freedom- Lover of the Chiefs
- Caffeinated Boy Mom, Fueled by Iced Coffee
- Founder of Sesh Running Club
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