Beach Body Workout

Beach Body Workout

Share Button

rs5sqbwHere’s a simple workout I designed to get you ready for the beach this long hot summer!

Workout 1 (Lower Body)

Barbell Squats – 3 Sets x 10 Reps
Barbell Squats build muscle in the quadriceps, hamstrings and calves, strengthen the core and increase functional strength all over the body.

Walking Dumbbell Lunges – 3 Sets x 10 Reps
Strengthen your legs and glutes, helps balance your body and builds functional strength.

One Legged Cable Kickbacks – 3 Sets x 10 Reps
This exercise strengthens the glutes, hamstrings and works on overall balance.

Romanian Dead Lift – 3 Sets x 10 Reps
This exercise strengthens the quadriceps, hamstrings, calves and glutes and builds overall body strength.

Flat Bench Leg Raises – 3 Sets x 10 Reps
This exercise is for building lower abdominal strength. It increases grip strength, and tones your lower back muscles.

Cardio Blast – 20 minutes high intensity cardio.

Workout 2 (Upper Body)

Dumbbell chest press (Rotate between Incline, Decline and Flat bench) – 3 Sets x 10 Reps
This exercise works on your chest, shoulders and triceps.

Assisted Pull-ups – Work your way up to 10 pulls ups per workout. Then increase and go up to 20.
This exercise works on your Latissimus dorsi muscle (back) and biceps. This is a Fundamental Compound Upper-body Exercise.

Seated Military Press – 5 Sets x 10 Reps
This exercise strengthens the shoulders and triceps.

One Arm Dumbbell Row – 3 Sets x 10 Reps each arm
This exercise emphasizes on your lats, upper back, and the trap muscles.

Triceps Dips with Straight Legs – 5 Sets x 10 Reps
This exercise works your triceps and overall stability.

Single Leg Push Ups – 1 Set x 10 Reps
This exercise works on your chest region while conditioning the upper body and building core strength.

Cardio Blast – 20 minutes high intensity cardio.

Alternate the works in an ABA style one week and BAB the next week. Include cardio every other day and only do a total of three workouts per week. Include 45 minutes cardio every other day.
This training program was designed by Himanshu Prasad. For custom personal training advice, go to http://www.himanshuprasad.com.

If you like this training program, please consider adding us to your Facebook news feed here: https://www.facebook.com/strengthadvocate