Wellness
Activities, Choices and Lifestyles that lead to a state of holistic health.
Beach Body Workout Plan
Beach Body Workout for surfers(women or men) When you want to keep your body strong to avoid injuries and keep enjoying the ocean!
In this workout Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration excises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at as lower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.
To help losing healthy weight sometimes or at list for me is easier to know how many calories I need to eat per day, so I can make healthier choices and give me a sense of freedom, I generally like healthy food, but even some of them may be to much. Here is the best one I could find Calorie Calculator.
In order to not only loss weight but to get cut you need to eat certain amount of carbs, proteins and fat depending on your workout, current weight and gender, here is a calculator that can help you get an idea of the appropriate amounts you need to consume per day to accomplish your goals
Beach Walk 5 days per week
CARDIO ACCELERATION OPTIONS
Resistant band run in place for 1 min in between sets
PHASE 1: WEEK 1
WORKOUT 1: GLUTES, CHEST, TRICEPS, ABS
EXERCISE SETS REPS (DAY 1)
Cable Donkey Kicks s 4 SETS OF 9-11 reps
Cable Front squats 4 SETS OF 9-11 reps
Dumbbell Bench Press 4 SETS OF 9-11 reps
Triceps Dips 4 SETS OF 9-11 reps
Buttocks Workout 4 SETS OF 9-11 reps
Cable Crunch 4 SETS OF 9-11 reps
EXERCISE SETS REPS (DAY 2)
WORKOUT 2: SHOULDERS, LEGS, CALVES ABS (MULTI-Shoulder Press (Standing) JOINT)
Dumbbell Shoulder Press 4 sets 9-11
Shoulder Press (Standing) 3 sets 9-11
Upright Row 3 sets 9-11
Squat 4 sets 9-11
Deadlift 3 sets 9-11
Walking Lunge 3 sets 9-11
Standing Calf Raise 3 sets 9-11
Seated Calf Raise 3 sets 9-11
Ball Abs Workout 4 sets 9-11
EXERCISE SETS REPS (DAY 3)
WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)
Dumbbell Bent-Over Row 3 9-11
Seated Cable Row 3 9-11
Barbell Shrug 4 9-11
Curls 3 9-11
Barbell or EZ-Bar Preacher Curl 3 9-11
Reverse-Grip Barbell Curl 3 9-11
Barbell Wrist Curl 3 9-11
EXERCISE SETS REPS (DAY 4)
WORKOUT 4: GLUTES, CHEST, TRICEPS, ABS
Cable Donkey Kicks s 4 SETS OF 9-11 reps
Cable Front squats 4 SETS OF 9-11 reps
Dumbbell Bench Press 4 SETS OF 9-11 reps
Triceps Dips 4 SETS OF 9-11 reps
Buttocks Workout 4 SETS OF 9-11 reps
Cable Crunch 4 SETS OF 9-11 reps
Smith DB Weighted Hip 4 SETS OF 9-11 reps
EXERCISE SETS REPS (DAY 5)
WORKOUT 5: SHOULDERS, LEGS, CALVES
Dumbbell Lateral Raise 3 12-15
Barbell Front Raise 3 12-15
Dumbbell Bent-Over Lateral Raise 3 12-15
Leg Extension 4 12-15
Leg Curl 4 12-15
Calf Raise 3 12-15
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