Beach body workout

Try out this beach body workout to get yourself in shape for that looming holiday

To achieve your beach body...

...do this workout 3 times a week
...make sure you push yourself on each exercise, if you can manage another rep - do it!
...check with a health professional before beginning any new exercise program
...start a food diary to keep an eye on what you are eating

Warm Up (3)

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Squat thrust - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (9)

Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Single arm row with dumbell - 2 sets of 15-18 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Three quarter press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

Squat into shoulder press - 3 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Bicep curl with dumbells - 2 sets of 15-18 reps

Primary target:

Arms (Biceps)

Equipment required:

Tricep dips - 2 sets of 15-18 reps

Primary target:

Arms (Triceps)

Equipment required:

Abdominal crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Reverse crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Double crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

Shoulder stretch - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Tricep stretch - 30 seconds

Primary target:

Arms (Triceps)

Equipment required:

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Want alternatives to this program? Try these...

Winner - Website of the month

Information

Goals:
Healthy living, Improving fitness, Toning and firming, Weight loss
Primary Target(s):
Stomach (Abdominals), Arms (Biceps, Triceps), Shoulders (Deltoids), Legs (Hamstrings), Back (Lattisimus Dorsi), Chest (Pectorals)
Secondary Target(s):
Arms (Biceps, Triceps), Legs (Calves, Hamstrings, Quadriceps), Shoulders (Deltoids), Bum (Gluteals), Stomach (Obliques), Back (Trapezius)
Required equipment:
Program duration:
20-30 mins
Rest between exercises:
60 seconds
Rest between sets:
90 seconds

Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Please see our Disclaimer for further information. We always recommend seeking professional advice before beginning any new exercise regime.

Design by arkitex