Beach Body Workout Burns Fat & Tones The Entire Body

The beach body workout incorporates challenging body weight exercises to burn fat and tone every inch of your body.

A great routines for intermediates and advanced who want to blast fat and tone up for the beach. Can be modified for beginners too.

Perform each of the exercises for the time indicated and be sure to follow any special tips.

This is a giant circuit so you'll go from one exercise to the next without resting. Then repeat 2 more times with no rest between circuits.


Exercise
Two Foot Zig Zap Hops
1. Stand to the left of your towel approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.

Beach Body Workout Tip:
Roll up your towel and jump the length of it then turn around and jump all the way back. Perform 45 seconds of jumps without resting.
Sets Reps Weight/
Resistance
Stationary Lunge with Towel
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place towel under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.

Beach Body Workout Tip:
Use the towel to create resistance while lowering and raising the body so you feel like there's a tug of war going on with between upper and lower body. Use your core to stabilize. Perform as many reps as possible for 30 seconds on each side (60 seconds total).
Sets Reps Weight/
Resistance
Towel Bodyweight Row
1. Start by lying parallel under a bar and reach up to grab a towel that is over the bar.
2. Proceed to pull yourself up to the bar until your chest touches the bar.
3. Return to the starting position and repeat for the desired repetitions.

Beach Body Workout Tip:
Place your your rolled up towel over any bar or railing that allows you to lay or sit back in a squat position with arms straight. Be sure to squeeze the shoulder blades together and keep the core and hips elevated. Perform as many reps as possible for 45 seconds.
Sets Reps Weight/
Resistance
Single Leg Side Plank
1. Begin in the side plank position hips, shoulders, head all in one line. Left hand on folded towel and underneath the shoulder and right foot behind left foot.
2. Keep abdominals contracted and tail bone tucked under.
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky.
4. Lift the right leg up and grab the big toe with the first two fingers of the right hand. The weight should balance to the outside of the left foot and then the left palm. Once again, keep a straight line from the left foot all the way to the left armpit. Do not allow that left hip to droop down towards the floor.


Beach Body Workout Tip:
Only raise the leg up if you have complete core and upper body stability. Perform the movement slowly and with control focusing on quality and not quantity. It's the stabilizing and not the reps that works the abs, back, and shoulders. Perform as many reps as possible for 30 seconds on each side (60 seconds total).
Sets Reps Weight/
Resistance
Dive Bomber Pushup
1) Lie face down on towel with hands palm down, fingers pointing straight ahead, and aligned at the chest line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Beach Body Workout Tip:
Keep abs contracted to protect the back. Be sure to use the glutes and abs to raise back up. The arms should mostly be working on the dive part of the movement. The core and glutes on the raising back up part of the movement. Perform as many reps as possible for 30-45 seconds.
Sets Reps Weight/
Resistance

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