Emergency Beach Body Plan – Part I

Ding ding!! Gym shoes at the ready please! Sports bras on! OK, so here we are – Part I of the Emergency Beach Body Plan. Whether you’re new to exercising, or tear up the gym floor daily, this plan is sure to tighten the tush ready for the beach! Now, because we are so lovely, we have adapted each exercise for beginners, intermediate and advanced.

The Plan:

The Emergency beach body plan incorporates large compound body movements that require lots of muscles to all work at the same time. This means that each exercise uses a lot of energy giving you maximum results.

How it works: 2-3 times a week, do each set of exercises for 8 repetitions, with a 90 second rest in between each set.

Beginners – do the programme exactly how it is advised below
Intermediates – add resistance to the exercises
Advanced – add resistance to the exercises and reduce the rest time

A. Lunges (works legs & bum)

Stand tall with your feet hip width apart. Step forward into a lunge ensuring both knees are at right angles. Return to the start position by pushing off the heel of the front leg, keeping your body upright throughout the whole movement.
Intermediates – repeat for 3 sets of 8 repetitions holding 2-5kg dumbbells down by your sides.
Advanced – repeat for 3 sets of 8 repetitions holding 2-5kg dumbbells down by your sides.

B. Squats (works legs & bum)

Stand tall with your feet wider than hip width apart. Squat down by sitting your bottom backwards, ensuring you keep your chest up high. (Ensure you keep your heels on the ground and don’t allow your knees to fall forward – pretend you are sitting on a chair behind you) Return to start position and squeeze your bum tight at the top of the movement.
Intermediate – repeat for 3 sets of 8 repetitions using dumbbells down by your sides, with a 90 second rest in between sets
Advanced – repeat for 3 sets of 8 repetitions using 2-5kg dumbbells, with 60 second rest in between sets

C. Cardio blitz – Jog, skip or star jump on the spot for 1 minute

Repeat A,B & C, for 3 sets

D. Full Arm Opens (works back, shoulders, arms & core)

Set yourself up in a full push up position with your feet close together. Open your right arm out to the side and stretch it towards the ceiling, rotating your whole body sideways and looking up towards your arm. Keep your abdominals squeezed tight and squeeze your shoulder blades together. Slowly return to the start position keeping your body in a straight line.

E. Push Ups (chest, arms, shoulders, & core)

Set yourself up in a full push up position with your feet wide apart for stability. Ensure your body is in a straight line, pulling your abdominals in tight, and squeezing your legs and bum. Resting on your toes or knees, lower your whole body down, and push back up continuing to keep your body in alignment.

F. Cardio blitz – jog, skip or star jump on the spot for 1 minute

Repeat D,E, & F for 3 sets

G. Plank (works tummy & core)

Start in the same way as a push up, but rest on your forearms instead of your hands. The wider your feet, the easier the exercise, the narrower your feet, the harder the exercise. Starting with 30 seconds, work to holding the position for up to 1 minute.

H. Side plank (works tummy & core)

Lie on your side resting on your forearm. Hips should be lifted as high as possible off the ground. Ensure your elbow is sitting inside of your shoulder to protect your shoulder joint. Starting with 10 seconds, work to holding the position for up to 30 seconds.

I. Cardio blitz – jog, skip or star jump on the spot for 1 minute

Repeat G,H, & I for 2 sets

Emergency Beach Body Plan – Part II

Related posts:

1. Emergency Beach Body Plan!
2. Emergency Beach Body Plan – Part II