Mens beach body workout

Come on boys, get working on that beach body of yours! Everybody has one inside, we can help you bring it out.

Do this program 3 times a week, ideally with a day gap in between and you will be more han happy to take off your clothes next time you're down the beach.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (8)

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Press up - 3 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Squat with dumbells - 3 sets of 15-18 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Horizontal pull up - 2 sets of 12-15 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic lunge with dumbells - 2 sets of 12-15 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Abdominal crunch - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Double crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Fitball plank - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Back extension on fitball - 60 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

Cool Down (6)

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Inner thigh stretch - 30 seconds

Primary target:

Legs (Adductors)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required: