Summer Body Prep — Your 8-Week Vibration Plate Routine to Feel Your Best
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By Jordan Casey — MS Exercise Physiology, ACSM-EP, NASM-CPT
Whether your goal is feeling more confident in a swimsuit, having more energy for outdoor activities, or simply feeling your best in the warmer months, this 8-week routine is designed to get you there efficiently and sustainably.
Weeks 1–2 — Reset and Reduce Bloating
10 min daily, low intensity on the VibeCore™: 3 min standing → 2 min calf raises → 2 min shallow squat → 3 min cool down. Increase water to 8+ glasses, reduce processed foods. Expected: noticeably less bloating by week 2.
Weeks 3–4 — Toning Phase
15 min daily, medium intensity: Full squat/wide squat/calf raises/lunge/band curl circuit. Aim for 300–400 calorie daily deficit. Prioritise protein at every meal.
Weeks 5–6 — Intensity Phase
18 min daily, medium-high: Full Week 4 Workout Plan routine. Add 7,000–10,000 steps daily.
Weeks 7–8 — Definition Phase
Morning (12 min active) + Evening (8 min low intensity lymphatic). Increase veg and fibre, reduce sodium to minimise water retention.
What to Expect After 8 Weeks
- ✅ 2–5 lbs fat loss (with diet maintained)
- ✅ Visibly tighter legs, glutes, and core
- ✅ Significantly reduced bloating
- ✅ More energy for summer activities