Beach Body Workout

Get a beach body with this beach body workout, use these short and simple workout programs and tips to get that body ready for the beach.

This page includes 1 workout that can be done at home and 1 workout for the gym.

So you are looking to get a beach body, this means looking to lose fat, tone up your muscles and build muscle, the following workouts can be used to do all these things.

How long will it take to get a beach body?

Impossible for me to anwser that question as everybody is in different physical condition and people have different genetic ability.

I can say, dramatic changes takes time so if you are going on holiday in two weeks, that will not be enough time to make a massive difference, am sorry it just doesnt work that way. But the good news is if you start today you could have that beach body for next year.

How do you achieve your goal?

As well as using the beach body workout on this page you need a good healthy balanced diet, you need to be aware of what to eat and when to eat. Do not be put off by this, this diet does not have to be extreme, it can't be because you need to live with it, you just need the right knowledge because knowledge is power, then it's just a matter of common sense.

Combine a good diet with good regular exercise, the exercises should be done with good form and technique, that's how to achieve your beach body.

Sets - Reps

If your main focus is on building muscle, you should lift heavy with low reps 6 - 10 reps, if your focus is more on weight loss and toning you should use high reps like 15 - 20 reps or more up to 40 plus reps per set.

---

Home beach body workout

Press ups - 3 sets of 10 - 20  reps

Alternating ab crunches - 4 sets of 20 reps, As long as you do 80 reps in total

Squat thursts - 100 reps in total, break them up into sets if you wish

Tricep dips - 3 sets of 10 - 20 reps

Lunges - 3 sets of 20 reps - 10 each leg

---

Gym beach body workout

Bench press - 4 sets of 8 - 12 reps

Leg press - 2 sets of 20 reps

One arm dumbbell rows - 4 sets of 10 reps each arm

Squats - 3 sets of 10 - 20 reps

Shoulder press - machine or dumbbell version 3 sets of 10 reps

Bicep curls - 3 sets of 10 reps

Machine chest press 4 - 5 sets of reducing weight 10 reps each

Sets and reps are only recommended, change as needed.