Beach Body Boot Camp

It’s never too late to get into shape. With this weekly workout regimen, you can fast track your fitness goals and get that body beach-ready in no time.

Beach Body Boot CampTo get the full benefit out of this weekly routine, make sure you’re eating a healthy diet full of fresh, wholesome, low-fat, low-carb foods and that you supplement your diet with a whey protein to help with recovery and muscle repair.

Sunday

AM – Power Yoga (Bikram) 90 min class

PM – Lower Body Training

  • Heavy Plié Squats
  • Squats with Arnold Press
  • Seated Calf Press
  • V-Ups
  • Hanging Straight Leg Lifts
  • Mountain Climbers
  • Single Leg Dumbbell Dead lifts

All exercises should be performed for 3 sets, 12-15 reps, with 60% max of load.

Monday – Upper Body (Front)

  • Swiss Ball Alternating Chest Press
  • Seated Machine Chest Press
  • Alternating Reverse Lunges with Military Press
  • Lying Reverse Crunches
  • Cable Curls with Rope
  • Standing Cable Crunches with Rope
  • Push-Ups to failure

All exercises are to be performed in order for 3 sets, 12-15 reps at 65% of 1 rep max (1RM), followed by 30 minutes of Elliptical trainer for active recovery.

Tuesday

AM – 1-hour Spin Class

PM – 15 minutes of Yoga poses focused on deep tissue stretching

Wednesday – Upper Body (Back)

  • Seated Machine Cable Rows with T-Bar
  • Cable Rope Triceps Extensions
  • Wide Stance Stiff Leg Dead Lifts with Dumbbells
  • Cable Rope Dead Lift (pronated grip) with Row
  • Flat Bench Triceps Push-Ups with Feet On Medicine Ball
  • Seated Rear Delt Bent Over Fly

All exercises should be performed for 2 sets to failure at 70% of 1RM, followed by 20 minutes of power walking (4.2 and above on speed setting) on treadmill with 6 incline for active recovery.

Thursday

AM – 1-hour Cardio Kickboxing

PM – Lower Body Training

  • Medicine Ball Planks with Straight Leg Lifts
  • Lying Medicine Ball Sit-Ups to Lateral Raise
  • Kneeling Donkey Kicks to Heavy Plié Squats
  • Single Leg Calf Press
  • Plié Jump Squats
  • Single Leg Dumbbell Heel Raises
  • Walking Lunges with Dumbbells

All exercise should be performed with light weights for 3 sets and 20 reps, followed by 20 minutes of Stairmaster for active recovery.

Friday

AM – 1-hour Treadmill for Steady State Jog

PM – 15 minutes of Yoga poses focused on deep tissue stretching

Saturday

REST and ONE cheat food.

Originally published @ FITLODE.COM

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