Beach Body Program

Beach Body Program

Exercise

Sets

Reps

Rest

Squats 5 6 60 Seconds
Leg Press (wide stance) 4 8 60 Seconds
Pop Squats s/s Walking Lunges 4 8-10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Ankle taps/crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 5 6 60 Seconds
Assisted Pull-Ups 4 8 60 Seconds
Bench dips s/s Dumbbell Lateral Raises 5 8-10 60 Seconds
Should press (machine) 4 15 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-Knives 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 4 10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Kick Backs 4 30 seconds 60 Seconds
Fire Hydrants 4 30 seconds 60 Seconds
Ankle taps s/s crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 4 10 60 Seconds
Lat Pull Down 4 10 60 Seconds
Tricep push-down s/s face-pulls 4 12 60 Seconds
Barbell curl s/s upright rows 4 12 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-knives 4 45 seconds 60 Seconds
Cardio Based Workout

Cardio Based Workout

Exercise

Rounds

Exercise Time

Rest

Jumping Jacks, Mountain Climbers, Burpees 3 30 Seconds on each exercise 60 Seconds
Box jumps into pushups 3 30 reps 90 Seconds
Treadmill 1 10 minutes moderate intensity followed by intervals of 6x 30second sprints with 15 seconds rest in between 60 Seconds

Exercise

Sets

Reps/

Rounds

Rest

Box jumps into pushups 3 30 60 Seconds

Rowing Circuit – 20 seconds high intensity sprint, followed by 30 seconds of moderate intensity

5 3 60 Seconds

Exercise

Rounds

Rest

20 Kettle bell swings, 20 steps ups each leg, 1 min plank

3 60 Seconds

20 Kettle bell swings, 30 burpies, 1 minute row, 1 min plank

3 60 Seconds

Finish with 15 minutes moderate intensity run on treadmill

1

Push Pull Legs Program

Push Pull Legs Program

Exercise

Sets

Reps

Rest

Bench Press 5 5 60 Seconds
Incline Dumbbell Press 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Overhead Tricep Extension 3 8 60 Seconds
Tricep Pushdown 3 10 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 5 5 60 Seconds
Overhead Press 5 5 60 Seconds
Leg Extension 4 8 60 Seconds
Lying Leg Curl 4 8 60 Seconds
Seated Calf Raise 4 8 60 Seconds

Fat Loss Program

Fat Loss Program

Exercise

Sets

Reps

Rest

Dumbbell Press 3 8 60 Seconds
Barbell Squat 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Bent Over Barbell Row 3 8 60 Seconds
Dumbbell Should Press 3 10 60 Seconds
Barbell Curls 2 12 60 Seconds
Tricep Press Down 2 12 60 Seconds
Russian Twists 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds
Starting Strength Based Program

Starting Strength Based Program

Week A

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 5 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 5 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Week B

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 1 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

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