A few days ago I went over the proper diet in order to get a beach body in time for the summer season. Today I'll go over how you need to exercise to get a beach body. Again, there's nothing hard about getting a beach body. The information is right here for you to read. The only hard part is getting off your ass and doing what you need to do to change. None of this stuff is rocket science, it just takes a bit of self discipline.
Exercising isn't very hard, all you have to do is move (a lot) and you'll burn calories. If your diet is in check and you've created a calorie deficit, the energy you use during exercise will come from built up fat stores which will cause you to lose weight over time.
Cardio is very important if you're trying to get a beach body. It burns a large amount of calories helping you to increase your calorie deficit which means faster results. To get a good beach body, do cardio twice a day, yes I said twice but don't worry it isn't that bad. Your first session will be in the morning when you wake up. It should last 15-20 minutes. You can do it before or after you eat but doing it after might be uncomfortable since you'll be full of food. The second cardio session will be later in the day when you do your strength training. That too should last 15-20 minutes.
The type of cardio you do is totally up to you as long as it raises your heart rate for an extended period of time. Good examples of cardio are: running, biking, swimming and playing a sport. Walking is not good enough since it won't raise your heart rate enough (if at all).
While cardio will create a calorie deficit which will help you slim down, strength training will give you a more chiseled and toned look. Without strength training you'll just be skinny which isn't what a beach body is all about.
Your strength training routine will be done 4 times per week. You schedule will break down as follows:
- Day 1: Chest and Triceps
- Day 2: Legs and Abs
- Day 3: Back and Biceps
- Day 4: Shoulders and Abs
The days don't need to be consecutive, it will actually work better if they aren't. Monday could be day 1 and Wednesday can be day 2. Make these 4 days fit into your own schedule.
Pick 3 of the following exercises per body part (3 for chest, 3 for triceps, 3 for legs...). Do 3 sets of 8-12 repetition for each exercise. Notice that each exercise can be done using different equipment. If you're a beginner, start out with the machines and then move your way into the free weights (dumbbells and barbells). Machines lower the risk of injury but don't give you as good of a workout. Click on the body part for more exercise examples.
- Flat Bench Press: barbell, cable, dumbbell or machine
- Flies: dumbbell, cable or machine
- Incline Bench Press: barbell, cable, dumbbell or machine
- Decline Bench Press: barbell, cable, dumbbell or machine
- Pullovers: dumbbell
- Close Grip Bench Press: barbell
- Tricep Extension: barbell or dumbbell
- Dips: machine
- Cable Pushdown: cable
- Kickback: dumbbell
- Squats: barbell, dumbbell, machine (hack squat) or Smith Machine
- Leg Press
- Deadlifts: straight-leg barbell, straight-leg dumbbell or sumo barbell
- Lunges: barbell or dumbbell
- Leg Extension
- Leg Curls
- Hip Adduction
- Hip Abduction
- Calves: donkey calf raise, standing dumbbell calf raise, standing Smith Machine calf raise or seated calf raise
- Bent Over Row: barbell or dumbbell
- Seated Row
- Shrug: barbell, dumbbell or machine
- Barbell Good Mornings
- Curl: barbell, dumbbell, machine or cable
- Barbell Preacher Curl
- Concentration Curl: dumbbell, cable or machine
- Incline Curl: barbell, dumbbell or cable
- Shoulder Press: barbell, dumbbell or machine
- Front Raise: barbell, dumbbell or cable
- Upright Row: barbell, dumbbell or cable
- Lateral Raise: dumbbell or cable
- Rear Delt Row: barbell, dumbbell or cable
- Rear Lateral Raise: dumbbell or cable
- Push Situp: barbell or dumbbell
- Leg Hip Raise
- Incline Twist Situp
- Side Bend: dumbbell or cable
The Bottom Line
Though this workout may seem time intensive and hard, for the results you'll see, it's neither. A workout that actually delivers the results it promises isn't going to be as easy as doing 6 minutes of ab work each day. It will take some effort but the results will justify the time you put in.