the fitness journal
Summer Beach Body Workout
Summer Beach Body Workout
The number one mistake people make when starting a plan to get 'beach ready' is not starting soon enough. Don't let that be you, put down your phone / mouse now and go and start training. Actually, scratch that: maybe finish reading this article first.
I'm going to run you through a three day-a-week weight training plan, plus two body weight sessions and some low intensity work to you get you shredded and ready for some topless beach 'bathing. This is a great option for dropping body fat and getting that six-pack out in time for the summer sun. The plan is geared to work your body in every rep range, challenging you to maintain muscle and shed away body fat.
Each session should be performed once per week, with the heaviest weights you can manage without doing yourself more harm than good.
Weights Session One (MONDAY)
Superset 1 – five sets, one minute rest between sets
- 12 x dumbbell bench press, drop set. That means means 6 heavy reps then 6 reps on a lighter weight. Focus on keeping the lift controlled and with a full range of movement.
- Bodyweight rows until failure (as many as you can).
Superset 2 – two sets, one minute rest between sets
- 25 x press-ups. Once you can't do another press-up from the feet, drop down onto your knees and finish the buggers.
- 25 x single arm rows (each side). Keep them continuous.
Circuit - four rounds
- 4 x 12 lat pull down
- 1 x 12 zottman curls (start with palms facing each other, by your sides, curl up, twist so palms face behind you by the time you hit your shoulders, then twist your palms fully to the front and slowly lower back down.)
- 4 x 12 reps, press-ups
- 1 x 12 tricep dips
- 4 x 8 reps roll outs
- 1 x 12 burpees
- Rest for 90 seconds before starting the circuit again.
15 Minute Circuit (Bodyweight Session) One (TUESDAY)
As many rounds in 15 minutes as you can. Then follow it with a 15-minute incline walk. Go!
- 12 x squats
- 12 x press-ups
- 12 x lunges (on each leg, don't cheat)
- 12 x sit-ups
- 12 mountain climbers (again, each side)
Weights Session Two (WEDNESDAY)
- 6 x barbell squats (5 sets) with two minute rest between sets. If you're a beginner, start with four sets of eight reps.
- Dumbbell front squat - 50 Club (see below)
- Leg Press - two sets of as many as you can in 90 seconds, with a 90-second rest between sets
- Dumbbell clean and press - 50 Club
- 50 x burpees. Rest when you need to but get them done.
What is the '50 Club'? Let me enlighten you...
- Pick a weight you can lift 12 times for the first set.
- Take it in turns with a partner to reach 50 reps in as many sets as it takes
- Rest while your partner works, NO MORE, or 35 seconds on your own.
- Do your maximum number of reps on each set. Until you fail.
- If you reach more than 12 on your first set, it only counts as 12 and you must increase the weight.
- Vice versa, if you don't reach 12, reduce the weight.
- Unless the first 12 are too heavy, the weight should never be decreased. Even if you;re down to 3s and 4s at the end.
15 Minute Circuit (Bodyweight Session) Two (THURSDAY)
You know the drill, as many in 15 minutes as you can. Followed by a 15-minute incline walk.
- 12 x bulgarian split squat (each side)
- 8 x walk out press-ups (from standing, onto hands and hand-walking out into press-up position)
- 12 x squats
- 12 x dips
- 12 x squat thrusts
Weights Session Three (FRIDAY)
- 6 x deadlifts (5 sets) with a two-minute rest between sets. Beginners start with three sets of eight reps.
- Leg press, 50 Club
- Shoulder press, 50 Club
Circuit – four rounds
- 10 x front shoulder raise (4 sets)
- 10 x lateral raise (4 sets)
- 10 x rear delt raise (4 sets)
- 15 x dumbbell thruster (4 sets)
- 90-second rest then repeat the circuit.
Fasted Power Walk (SATURDAY/SUNDAY)
- 60-minute fasted power walk (x2)
- Do these before your first meal of the day
Nutrition For A Beach Body
To get beach ready and reveal those abs, your food needs to be on point. You can't out-train a bad diet. Bad nutrition = no abs. Food is the most important area to consider when seeking a defined body; a six-pack is built in the gym and the kitchen, with the focus on the time you spend in the kitchen. It isn’t as simple as just calories in vs. calories out, however, as the source of the calories is just as important.
A calorie is not just a calorie when it comes to six-pack abs, the quality of your calories is also vital. For example, 100g of chicken won't have the same effect as 100g of sugar in your quest to getting beach ready. Eating the correct calories for your goal is important and also eating healthy choices geared towards results is also crucial. I'm going to tell you exactly what to eat next week, but for now, follow these ESSENTIAL diet commandments:
- Time your carbohydrates right. Aim to keep the majority of your carbs around training time, especially post workout.
- Add your healthy fats – not only will these help you burn fat, they bring your calories up to where they need to be without the addition of extra carbs.
- Protein Intake – keep your protein levels high throughout the entire process. This will ensure you maintain muscle mass during this phase of training.
- Hydration – This is really underestimated. Keep well hydrated for improved recovery, more energy and lower body fat.