beachbody workout programs and exercises

If you are planning a winter break in the sunshine, does the thought of stripping off down to your shorts or bikini send shivers down your spine?

It can be easy to forget your waistline whilst wrapped up warm in ‘comfortable clothes’ during the winter months, but if you really want a beach body to die for, you will have to put in some effort both in regards to your food intake and your exercise program.

Why not follow one of our menu plans or choose recipes from our database to keep your intake healthy, nutritious and low in calories. And with your diet in check, try our experts’ choice of some of the best exercises in the workout plan below that will help tone and shape your body ready for any beach.

#1 Push Ups With Rotation

Push-ups-with-Rotation

  • Begin kneeling on the floor and place your hands slightly wider than shoulder width apart, on the floor in front of you.
  • Then extend your legs behind you, supporting your body through your arms and feet and keeping your legs and body in line.
  • As a guide, if you were to draw a line between your right and left thumbs, this line would go directly under your chin.
  • From this position, keeping your abdominal braced to maintain a rigid body, bend your arms to lower your chest towards the floor.
  • Lower until your chest is 4-6 inches from the floor (about a fist distance) and then extend your arms to push you back to the start position.
  • As you extend your arms, take your right arm off the floor whilst rotating your torso to your right to raise this right arm into the air above you, supporting yourself on your left arm and pause briefly.
  • Then slowly return to place your right hand back to the floor and complete another push up.
  • This time as you extend your arms, lift your left hand off the floor and rotate to your left bringing your left arm into the air above you.
  • Repeat these alternating push ups for 5-15 repetitions to each side.
  • This exercise can be made easier by performing the push up element on your knees.

#2. Walking Lunges with Rotation

Walking-Lunges-with-Rotation

  • Give yourself enough space for this one, so use your hallway or try this outside.
  • From a standing position take a large stride forwards and as your foot touches the floor, bend both your front and rear legs, to lower yourself down until your front thigh is almost parallel to the floor.
  • From this lower position, push off your front leg and your buttocks to lift you up as you pull your rear leg through and then in front of you to step forwards into the lunge position again.
  • Repeat this ‘walking lunge’ action for a distance of 10m-20m before resting.
  • To reduce the intensity, instead of a walking lunge, try a basic forward lunge by stepping out and pushing back to the start position with each leg alternately.
  • To increase the intensity of the walking lunge, keep the movement technique the same but simply increase your speed of execution to increase your force as you lunge.
  • You could also increase the distance; perhaps 20m-30m or even carry water bottles in each hand either by your sides, held by your shoulders or for a real challenge held above your head.

Must Read: Dumbbell Workout Routines That Will Widen Your Hips

#3. Seated Row

Seated-Row

  • Hook or wrap the resistance band around a bedpost or a door handle, grip the handles and sit on the floor with your legs slightly bent, leaning back slightly.
  • Pull the tube handles towards your ribs, keeping your elbows high and in line with the forearms.
  • Squeeze your shoulder blades together as you pull the handles back.
  • After reaching full contraction, when your hands are level with your rib cage, return to the start position.
  • Aim for 15-20 repetitions.
  • If the resistance is not sufficient wrap the band around each wrist for greater tension or you could even use two resistance bands.

#4. Abdominal Woodchop on 1 Knee

Abdominal-Woodchop-on-1-Knee

  • Wrap the resistance band around a secure anchor point such as a door handle or banister.
  • Kneel down on one knee and hold the handles together with both hands, at full twist to your left, towards the anchor point, making sure there is tension in the tube.
  • Brace your abdominal and then twist from the waist, turning to your right so that the resistance tube is stretched as you rotate keeping your arms fixed.
  • Aim for 10-15 repetitions before turning and swapping to the other side and changing your kneeling leg.

#5. Triceps Dips with Feet on a Ball

Triceps-Dips-with-Feet-on-a-Ball

  • Sit on a chair or bench and place your hands by your hips with your fingers pointing forwards and your legs outstretched resting on a ball (either a medicine ball or stability ball). Check out our complete guide to stability ball exercises and workouts.
  • Lift your bottom off the chair with your weight supported through your arms and slowly bend your arms to lower your bottom towards the floor, until your arms are almost at right angles.
  • Then extend your arms to push yourself back up to the starting position supporting your body weight and repeat for 10-20 repetitions.

#6. Split Lunge Jumps

Split-Lunge-Jumps

  • This time start in a split stance (one leg in front of the other) with both legs bent at your knees.
  • Lower down by bending your knees further then, drive up with your legs to project the body up into the air before changing legs, landing and returning to start position with legs in an alternate position.
  • Repeat these split lunge jumps for 10-20 repetitions before resting.
  • To reduce the intensity, you can either perform the movement without the jump for a static lunge or alternately perform an alternating forward lunge by lunging forwards and back again with alternate legs.

#7. Lunge with Curl and Press

Lunge-with-Curl-and-Press

  • An excellent total body exercise working your legs, core muscles, arms and shoulders.
  • Hold a dumbbell in each hand with your feet together and then take a stride forwards planting your front foot firmly on the floor.
  • As your foot strikes the ground, immediately bend both your front and rear legs at the knee until your front thigh is almost parallel to the floor.
  • Simultaneously, flex your arms to curl the weights up towards your chest with your palms facing you and then extend your arms above your head whilst holding the lunge in the lowered position rotating the weights this time with your palms facing away from you.
  • Slowly lower the weights back to your chest and then push back off the front leg to return to the start position as you lower the weights back to your sides.
  • Repeat lunge with your left leg together with the curling and pressing action and continue alternate lunges with curl and press for 15-20 repetitions.

#8. Push Ups to Stand

Push-ups-to-stand

  • Begin kneeling on the floor and place your hands slightly wider than shoulder width apart, on the floor in front of you.
  • Then extend your legs behind you, supporting your body through your arms and feet and keeping your legs and body in line.
  • As a guide, if you were to draw a line between your right and left thumbs, this line would go directly under your chin.
  • From this position, keeping your abdominal braced to maintain a rigid body, bend your arms to lower your chest towards the floor.
  • Lower until your chest is 4-6 inches from the floor (about a fist distance) and then extend your arms to push you back to the start position.
  • Then bring your legs in so that you can stand up, after standing up immediately return to the floor and perform two push ups before standing up again.
  • Repeat this push up – stand up sequence, increasing the number of push ups by one each time, until you are not able to do any more. Above 5 is a good score, over 10 is fantastic!

Also See: Correct Way To Do Push Ups To Get A Broader Chest

#9. Bulgarian Single Leg Squat

Bulgarian-Single-Leg-Squat

  • Place one leg behind you a stair, chair or bench, keeping your leg slightly bent, with your body weight being supported through your front leg.
  • Keeping your balance, bend your front leg and lower yourself down towards the floor until your front thigh is parallel to the floor, pausing briefly before returning back to the start position.
  • Try to raise and lower your body under control and avoid leaning too far forwards so that your front knee bends beyond your toes.
  • Aim for 10-15 squats before changing your stance and repeating with your other leg.

#10. Squaddies

push-up-with-squats

  • This is simple a combination of a push up and a squat thrust, but can be modified to make the exercise easier.
  • Begin in a push up position, with your hands slightly wider than shoulder width apart and your legs outstretched, keeping your body and legs in alignment.
  • Bend your arms to lower your chest to the floor and then push back up as for a normal push up.
  • In this position, perform a squat thrust by pushing off your toes and drawing your knees in and under your chest, to land on the balls of your feet, before ‘jumping’ your feet out again, back to the full extended position.
  • In this position perform another push up and then repeat with another squat thrust.
  • Repeat these push up-squat thrust movements for a total of 10-20 repetitions.
  • If you struggle with full push ups you can perform them on your knees.
  • If you struggle with the ‘jumping’ element of the squat thrust, why not just bring your right knee in towards your chest and then back, followed by your left knee in towards your chest and back again before repeating the push up element, either full length or on your knees.

These are the 10 of the best exercises to get you that bikini body you’ve been dreaming of. With these best beach body workout program, you can also get rid of belly fat fast. Let us know your thoughts that whether you liked this post or not. Please share it with your social fans and followers, because Sharing is Caring  🙂

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2 COMMENTS

  1. That’s some interesting workouts and I think men can also try these workouts to make their body more powerful. Personally, I love to do Push Ups to Stand exercise at home.

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