The total-body gym workout Massy Arias says you should do weekly

Sure, you definitely want to take advantage of sunset runs and beach workouts while the weather’s nice, but there’s something so satisfying about taking over floor space at the gym and not having to worry if there’s a wait for the treadmill. Plus, it’s air-conditioned.

To help you stay motivated through the hot months ahead, trainer Massy Arias (AKA MankoFit) has customized a gym workout exclusively for Well+Good. (Pro tip: Click each weekday heading for a printable PDF or bookmark to save.)

The mega-fitspo role model started generating crazy buzz five years ago, when she revealed that exercise helped her recover from depression. Since then, she’s racked up over two million Instagram followers and, as of this week, officially became an ambassador for C9 Champion, Target’s activewear collection. (“What I love about the brand is that there are styles to fit all body types and any fitness training style without losing its sense of fashion,” she says of the partnership.)

And while her total-body plan doesn’t come with summer Fridays, it does leave your weekends free for plenty of mermaid baths and unicorn hair dyeing. Hey, how else would you spend your rest days, right?

Scroll down for Massy Arias’s 5-day, full-body workout plan.

Monday (legs)

Warm-up: Start with 5 minutes of cardio, running, spinning, or on the elliptical. Then, do some light stretches, touching your toes, and rotating the spine, twisting the body from side-to-side. End with 2 minutes of side shuffles.

Workout: Do each of the below for either 30 seconds or 1 minute each, depending on your fitness level. Do 2 moves back to back, only resting after every 2 moves.

1. Goblet squat with calf raise: Stand with your legs shoulder-width apart. Do a deep squat, holding a 2–5 pound hand weight, and come back up.

2. Ski jumps: Stand with your feet together in a squat with your hands outstretched, like you’re a skier about to go down the slopes. Jump up and to the side.

3. Side step-ups: Stand beside a workout bench with your feet hip-width apart. Step sideways onto the bench with one leg. Stand up straight, balancing on one leg. Then, step back down and repeat on the other side. For an advanced move, do the move holding a 5-lb. weight in each hand.

4. Bodyweight reverse lunge with single-leg jump: Start with both feet together. Step one foot back into a reverse lunge. Jump slightly, maintaining your balance, and then come back to the start position. Repeat with the other leg.

5. Bridge hamstring curl marches: Lie on your back with your knees bent. Using your core, lift your lower body off the ground. Then, lift one leg at a time, bringing your knee to your nose each time, before returning it back down to the floor.

6. Kettle bell swing: Stand with your feet shoulder-width apart. Come to a flat-back position, with your knees softly bent. Hold a 10-lb. weight or kettle bell with two hands, between your legs. Come up, straightening your knees, with the weight or kettle bell coming to chest level. Swing back down between your legs and repeat.

Cardio burst: Keep your heart rate up with a 10-minute run.

Cool down: Stretch for 5 minutes, repeating the moves from the warm-up. If your body is still feeling tight, foam roll for 10 minutes. 

Tuesday (arms)

Warm-up: Hop on the elliptical for a 5-minute warm-up. Then, do some light stretches—especially targeting your upper body, such as shoulder rolls and arm swings.

Workout: Do each of the below for either 30 seconds or 1 minute each, depending on your fitness level. Do 2 moves back to back, only resting after every 2 moves.

1. Inchworm: Stand with your feet together and walk your hands out coming to a plank position. Walk your hands back and come back to standing.

2. Jumping jacks

3. Towel back extensions: Lift a hand towel over and behind your head, keeping your arms straight, rolling your shoulders back. Reverse the move, rolling the shoulders forward, arms overhead and coming back to the starting position.

4. Single-leg, single-arm, bent-over row: Position one foot back and the other bent at the knee. Holding a 5–10 lb. dumbbell, bend forward about 45 degrees. Lift weight down and up. Switch and repeat move on the other side.

5. Jumping jacks (yes, again!)

6. Shoulder get-ups: Lie on your back with a 2–5 lb. dumbbell in one hand, stretched toward the ceiling. Come up to standing without using your hands, by rolling onto your shoulder (on the side without the weight) and using your core and legs.

Cardio burst: Run for 10 minutes.

Cool down: Stretch for 5 minutes, using the stretches in the warm-up or your own favorites.

Wednesday (core)

Warm-up: Get your heart rate going with a 5-minute run. Then, we’re getting straight to work!

Workout: Do each of the below for either 30 seconds or 1 minute each, depending on your fitness level. Do 2 moves back to back, only resting after every 2 moves.

1. Down dog plank outs: Start in a plank position. Touch your left knee to your left elbow and come back to the start position. Repeat with the other side.

2. Mountain climbers:  Start in a push-up position with your shoulders lined up directly over your wrists. Keep your elbows locked and your body in a straight line (make sure you don’t put your booty in the air) while you lift your foot off the floor and drive your knee into your chest. Repeat quickly with the opposite leg.

3. Ski jumps: Stand with your feet together in a squat with your hands outstretched, like you’re a skier about to go down the slopes. Jump up and to the side.

4. Cobra crunches: Start in cobra, lying on your stomach with your feet together and hands flat on the floor, elbows close to your body. Using your core, lift your legs and arm up off the floor. Hold for a count of 5 and lower back down.

5. Slider plank outs: Place sliding discs under your forearms and start in a forearm plank with your back flat. Slide each forearm out and back, one at a time.

6. Jumping jacks

7. Banana rock: Lay on your back with your arms outstretched overhead together and your legs straight in front of you. Using your core, lift your legs off the ground and rock back, up and down.

8. Russian twists: Sit on the floor with your knees bent, feet crossed, and your heels raised off the floor. Keeping your arms straight and feet raised on the floor, slowly rotate to the right as far as you can without losing your balance. Repeat the move by slowly rotating to the left. Keep alternating back and forth.

Thursday

Warm-up: Today you’ll be doing a treadmill HIIT workout. Warm up with a light, 5-minute jog.

Workout: Repeat the following five times: Sprint for 30 seconds. Fast walk on a high incline for 2 minutes. Recover with a 1-minute jog or fast walk.

Friday (total body)

Warm-up: Start with 5 minutes of cardio, running, spinning, or on the elliptical. Then, do some light stretches, touching your toes, and rotating the spine, twisting the body from side-to-side. End with 2 minutes of side shuffles.

Workout: Do each of the below for either 30 seconds or 1 minute each, depending on your fitness level. Do 2 moves back to back, only resting after every 2 moves.

1. Wall-sit marches: Press your back flat against the wall and bend your knees like you’re sitting in a chair. Lift each leg, one at a time, as if you’re marching.

2. Wall bridges: Lay on the floor with your feet against the wall, so you’re forming an L shape. Your arms should be out by your sides. Using your core, lift your lower body up off the floor. Hold for 5 seconds and then lower back down.

3. Wall toe reaches: In that same L-shape position, reach up and touch your left foot with your left hand. Come back down and repeat on the right side.

4. Jump squats: Start in a wide-squat position and jump straight up, clapping your hands together at the top. Land softly and spring back up immediately.

5. Inch worms: Stand with your feet together and walk your hands out, coming to a plank position. Walk your hands back and return to an upright, standing position.

6. Mountain climbers: Start in a push-up position with your shoulders lined up directly over your wrists. Keep your elbows locked and your body in a straight line (make sure you don’t put your booty in the air) while you lift your foot off the floor and drive your knee into your chest. Repeat quickly with the opposite leg.

7. Bench triceps extensions: Lie on your back with a 2–5 lb. dumbbell in each hand. Your arms should be positioned like a goal post. Lift them up toward the ceiling at the same time, keeping the movement controlled. Lower back down.

8. Negative sit-ups: Sit in a crunch position, holding a 5–10 lb. plate weight to your chest. Slowly lower down and come back up, in one controlled movement.

Cool down: End your workout with a 5-minute stretch, using the moves from the warm-up or your own favorites and 10 minutes of foam rolling.

This workout plan is intense—make sure you recover properly! Plus, the best protein powders to keep you energized.