How To Have A “Beach Body” Shape In Only 4 Weeks

Be Beach Ready in 4 Weeks

We all do the same, once our vacation starts, the first thing that comes to our minds is “How to look fit on the beach?”. Looking fit makes you confident enough to stay on the beach next to strangers for hours, showing off that body you worked on for months, but if you are one of those who haven’t seen the gym for a long time, this routine will help you.

4 Weeks Left

This workout routine depends on the principle of intensity, which means to intense movements with little rest between exercises. It works on toning the muscles more than bulking.
You need to exercise for at least 45 minutes for 3 days per week on a minimal basis, your training should include a mix of body strength and cardio exercise. Not only this, you will also need to watch your diet, and cut out excess sweets and carbohydrates.

Your workout should be as follows:
Sets of 15-20 repetitions, performed one after the other, with one-minute rest after the last exercise. Repeat each “lap” 2-3 more times. You should also take extra 20 minutes after this workout performing some walking, running, or cycling workout.

  1. Standard Push Ups
  2. Triceps Exercise
  3. Air Squats
  4. Swiss Ball Crunches
  5. Pull Ups
3 Weeks Left:

In this phase you need to step up your workout, you should be training for at least one hour for 4 days per week, and repeat each lap 3-4 more times.

  1. Wide Grip Push Ups
  2. Tricep Dips
  3. Air Squats
  4. Bicycle Crunches
  5. Plank
  6. Burpees
  7. Swiss Ball Crunches
  8. Pull Ups
  9. Mountain Climbers
  10. Side Planks
  11. pound dumbbell curls
2 Weeks Left:

At this week, you will focus on muscle toning. Repeat each exercise for as many times you can with 45 seconds rest. You will need to exercise for at least 4 days besides some cardiovascular training.

  1. Close Grip Push Ups
  2. Tricep Dips
  3. Air Squats
  4. Bicycle Crunches
  5. Plank
  6. Burpees
  7. Swiss Ball Crunches
  8. Pull Ups
  9. Mountain Climbers
  10. Side Planks
  11. 10 pound dumbbell curls
  12. Core Bridge
Only One Week Left:

This week, you should train for 3 days, to keep what you have worked on the three past weeks.

  • Push ups (any grip you like)
  • 35 Crunches
  • 35 Tricep Dips
  • 35-second Plank
  • 35 Squats
  • 35 Lunges
  • 35 minute cardio workout

Stick to this workout routine, and watch the results.

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