Summary

This beach body workout routine is designed to help you achieve a toned physique by targeting key muscle groups from head to toe. In addition to looking great, these workouts improve sleep quality, reduce stress, and boost cognitive health. Remember, consistency in both exercise and diet is key to transforming your body and achieving that beach-ready look.

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

The 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

how-to-do-Seated-Knee-Tucks-With-Leg-Lift-for-beach-body-workouts

Muscles worked: Hip flexors, abdominal muscles, hamstrings

Sets: 3

Reps: 6 to 8

Step-by-step:

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
Repeat

Benefits

Seated knee tucks with leg lift is one of the best beach body exercises. 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 from 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.

Kettlebell Squats

How-to-do-kettlebell-squats-for-beach-body-workouts

Muscles worked: Hamstrings, glutes, upper back muscles, and spinal erectors.

Sets: 3

Reps: 6 to 8

Step-by-step:

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
Repeat

Benefits

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.

Jumping Jacks

How-to-do-jumping-jacks-for-beach-body-workouts

Muscles worked: Hip flexors, Calves, glutes, and quadriceps

Sets: 3

Reps: 12 to 15

Step-by-step:

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

Benefits

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

how-to-do-Dumbbell-Squat-to-Shoulder-Press-for-beach-body-workouts

Muscles worked: Quadriceps, core muscles, triceps, chest muscles, shoulder, and hamstrings

Sets: 3

Reps: 6 to 8

Step-by-step:

Stand shoulder-width apart with dumbbells in each hand
Bring the dumbbells to 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 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
Repeat

Benefits

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

how-to-do-The-Trap-Bar-Deadlift-for-beach-body-workouts

Muscles worked: Hamstrings, lower back muscles, glutes, traps, and lats

Sets: 3

Reps: 6 to 8

Step-by-step:

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
Repeat

Benefits:

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 in a neutral position with the help of the bar, putting less stress on the shoulders and reducing the chances of injury.

Jumping Squats

how-to-do-jumping-squats-for-beach-body-workouts

Muscles worked: Quads, hamstrings, glutes, and hips

Sets: 3

Reps: 12 to 15

Step-by-step:

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

Benefits

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.

Bicep Curls

how-to-do-bicep-curls-for-beach-body-work-outs

Muscles worked: Brachii, brachioradialis, biceps, and brachialis

Sets: 3

Reps: 8 to 10

Step-by-step:

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
Repeat

Benefits

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

Beach-body-workouts-benefits

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.

Reduced Stress

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.

Cognitive Health

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.

Key Takeaway

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.

FAQs

What is the most popular Beachbody workout?

The most popular Beachbody workout varies depending on personal goals, but P90X and Insanity are among the top choices. Both are intense programs focusing on strength, conditioning, and fat loss, helping individuals get in shape quickly.

Is Beachbody a good workout program?

Yes, Beachbody offers a variety of workout programs that cater to different fitness levels and goals. From high-intensity cardio to strength training, the variety of routines ensures you can find a program that fits your needs and helps you stay motivated.

What are BODi workouts?

BODi workouts are part of Beachbody's interactive fitness platform, offering live and on-demand workout classes. With a wide range of options, including yoga, Pilates, cardio, and strength training, BODi provides personalized fitness experiences with expert trainers.

Does Beachbody have gym workouts?

While Beachbody primarily focuses on home workouts, they offer programs that can be adapted to gym settings. Workouts like Body Beast and the 21-Day Fix can be performed at the gym, giving you flexibility in how and where you train.

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