Summer is just around the corner and we know you want to look your best!
Now, you don’t have to go through the trouble of devising a program for beach body workouts because we have done it for you!
Our beach body workouts are designed to help you lose weight and make you look good at the same time.
Let’s take a closer look!
Beach Body Workout
This beach body workout has been designed to provide total body movement from your upper to lower body and everything in between. By the time you are done with our beach body workout you will be turning heads.
Seated Knee Tucks With Leg Lift
Muscles worked: Hip flexors, abdominal muscles, hamstrings
Reps: 6 to 8
- Sit on a mat, keep your core tight and back straight
- Place your hands behind you flat on the mat, lean back and raise your legs
- Bend your knees
- Bring your knees in and squeeze your abs
- Extend your legs and then bring your knees to your chest
- Extend your legs again, lift them up then bring them back to your chest
- Seated knee tucks with leg lift is one of the best beach body exercise. They improve your core strength by targeting your abdominal muscles
- A lot of people are surprised to learn that this workout is excellent for fixing postural issues that usually stem because of a weak core
- If you want a toned stomach with visible abs, this is the workout for you. It helps you improve the aesthetics of your core after only a few weeks.
Muscles worked: Hamstrings, glutes, upper back muscles and spinal erectors.
Reps: 6 to 8
- Stand with your feet hip-width apart and toes facing forward
- Place a kettlebell on the floor
- Keep your core tight
- Slowly bend down with your waist with a slight bend in your knees
- Keep your back straight
- Pick up the kettlebell and stand straight up
- Bring the kettlebell towards your chest and mindfully go down into a squat and then come back up again
- For an explosive beach body, you have to work your glutes. Kettlebell squats are an essential part of a lower-body workout.
- Kettlebell squats may seem like an exercise that only targets your glutes or hamstrings but it also strengthens your core. Your torso is tucked in at all times, working to minimize an arch in your lower back.
- Kettlebell squats will certainly get your heart rate pumping and since your feet are planted on the floor, it creates resistance making it a great low-impact workout for people who don’t enjoy HIIT or running.
Muscles worked: Hip flexors, Calves, glutes and quadriceps
Reps: 12 to 15
- Stand with your legs together, back straight and arms by your sides
- Slightly bend your knees and jump
- When you jump, stretch your arms over your head and spread your legs shoulder-width apart
- Come back to the starting position
- Repeat the motion
- Jumping jacks are an all-body workout. They majorly work your lower body muscles like hips, shins, calves, hamstrings and glutes. As you jump higher and faster, your shoulder muscles are also impacted. To add to the difficulty level, you can wear a weighted vest.
- Beach body workouts like jumping jacks can burn a significant number of calories. It is as effective as spending an hour on an elliptical or running a marathon.
Dumbbell Squat to Shoulder Press
Muscles worked: Quadriceps, core muscles, triceps, chest muscles, shoulder and hamstrings
Reps: 6 to 8
- Stand shoulder-width apart with dumbbells in each hand
- Bring the dumbbells at a shoulder height and engage your core by drawing your pubic bone to your belly button
- Now, inhale, look straight ahead and proceed to bend your hips and knees
- Make sure your hips are in line with your feet
- Descend into a squat(interlink/anchors) position making sure your thighs are parallel to the floor.
- Hold for a couple of seconds, then come up
- As you rise back up, stand tall keeping your knees and hips straight, core engaged and back neutral
- This particular exercise targets your glutes and quadriceps muscles. The calves and back of your thighs are also worked to stabilize your movement. Your entire lower body is engaged and as a result, strengthened.
- The weights make your shoulders stronger and effectively tone your arms, back, upper shoulders, thighs, calves, hamstrings and glutes.
- Dumbbell squat to shoulder press stabilizes your core and helps you burn calories
The Trap Bar Deadlift
Muscles worked: Hamstrings, lower back muscles, glutes, traps and lats
Reps: 6 to 8
- Stand hip-width apart in the middle of a trap bar
- Bend your knees and hips, grab the bar handles and push your hips back
- Pull your back and shoulders down, stick your chest out and keep your back in a neutral position
- While standing keep your core engaged, eyes facing forward and chin tucked in
- Tighten your glutes, and hold the position for a couple of seconds before going back to the starting position
- The trap bar deadlift puts you in an erect position, correcting your posture. That’s why using a trap bar to perform deadlifts lessens the stress applied to your lumbar spine
- Trap bar deadlift makes the workout less technical. You don’t have to think about the grip position or other minor details unlike lifting when a barbell is involved.
- Again, the trap bar enhances stability during reps. You can easily stand at a neutral position with the help of the bar, putting less stress on the shoulders and reducing the chances of injury.
Muscles worked: Quads, hamstrings, glutes and hips
Reps: 12 to 15
- Stand tall with your feet shoulder-width apart and hands on the side
- Engage your core, slight bend in the squat position making sure your thighs are parallel to the floor
- Make sure your spine is neutral and your core tight
- Lower down into a squat and instead of coming up and standing tall, you jump and swing your arms behind
- Repeat the motion
- According to a scientific study jumping squats improve your physical health tenfold. It boosts your metabolism and increases your heart rate.
- Functional exercises like jumping squats work your muscles in a way that other exercises don’t.
- Your muscles are activated at an explosive rate making them reach their full potential in a short period of time.
Muscles worked: Brachii, brachioradialis, biceps and brachialis
Reps: 8 to 10
- Stand tall with your feet shoulder width apart
- Keep your core tight and your spine neutral
- Hold a dumbbell in each hand. Allow your arms to relax
- Make sure your upper arms are tucked on the sides and stable
- Slowly lift your arms up to your shoulders without moving your upper arms
- Lower your arms and then bring them up again
- Bicep curls work the front muscles of your upper arm helping you build more strength in your upper body whilst defining your arms.
- It is also good for your core strength which helps you maintain balance because you are constantly engaging your core. As you use heavier weights your core becomes stronger and your heart increases resulting in improved cardiovascular health
- It is particularly useful for beginners if the weights used are lighter than 3 kgs and is one of the first steps towards a weightlifting journey because of lower risk of injury.
Benefits Of Beach Body Workouts
Quality of Sleep
Sleep Foundation states that exercise and good quality sleep go hand-in-hand. When you exercise regularly you sleep faster, don’t wake up frequently in the middle of the night, and wake up fresh.
Beach body workouts won’t just give you a shredded body but significantly improve your sleep quality.
The beach body workouts mentioned above are a combination of aerobic and strength training exercises. According to Harvard Heath these types of workouts help reduce stress. The pace of life is getting faster with each passing day.
People have started accumulating a lot of stress and it is manifested physically in the form of stiff muscles, aches and pains, and so on.
Exercises help in loosening those stiff muscles giving you better mobility. The blood flow and oxygen levels increase and endorphins are released which contribute to reducing anxiety and stress.
Exercises improve your cognitive health. Studies show that workouts have a positive influence on the way your brain works.
Your memory improves and your ability to retain information gets enhanced. Chances of developing cognitive impairment disorders like dementia are lowered.
Doing an hour of this beach body workout has a plethora of benefits for both, your mind and body. However, it is important to remember that just working out doesn’t help you lose weight.
A lot of dedication is required because it is a lifestyle change. If you want to see the results, you have to continue working out and change your diet completely.
Adopt clean eating, fix your routine, workout regularly and you’ll have a beach body in no time.