How to get a beach body

You’re heading to the beach for your long-awaited holiday, but you look like a blown up turkey.  What can you do , and FAST in order to get in shape?  It’s really not that difficult.  Just train the most important bodyparts starting out at 4 weeks prior to your vacation to the ultimate beach ready body!


This particular program will reguire 6 things:

  • A willing subject (yes, you must really want to get in shape)
  • 2 dumbbells (get some with a load of approximately 50lbs (men), or 25lbs (women)
  • Water bottle  (for when you are thirsty)
  • Towel   (for when you are sweating)
  • 20 minutes per day
  • An exercise bench


Ok so let’s get started.  This program is universal and will work for women and men of all ages, no matter what your fitness level!  No matter what your goals are; toning, shaping, adding muscle or losing weight, this program will do all of the above mentioned in order for you to get a dream beach body.  Just follow this routine everyday for 4 weeks, and see the difference!  Most websites will offer you such a program or eBook costing around $19.  But will give it to you for FREEE! J


I will try and explain each exercise to the best of my abilities in order for even a couch potato to know what to do. Let’s get pumping with the first exercise.


  • Warm-up

Warm up on a stationary bike to get the blood flowing

This is very important.  You need to let your body know you are about to exercise your muscles without straining them.  We don’t want you to quit on the first day now do we?  This is best done on a stationary bike for about 5 minutes at 50% of your maximum exertion.  If you are at home, then do either some rope skipping or go for a 5 min jog, just to loosen your muscles.



Ok once you are warmed up nicely it’s time for the second exercise.  I like to start training my ABS first in any routine because this will force blood to your abdominal muscles and keep your core muscles more stabilized during heavy lifting exercises.


  • Sit-ups

Good ol’ sit-ups.  They work like a charm and need to be done.  But, you have to do it correctly.  Lay flat on your back with your calves on the bench (or couch when at home).  You may have heard about personal trainers trying to impress you by saying sit-ups are done and dusted and will only injure your lower back.  This is only half true.  I challenge any personal trainer reading this to step up and tell me that the sit-up routine below will injure you in ANY way.

  • Starting position: Calves on the bench/couch.  Flat on your back.  Right palm on your left pectoral/breast, left palm on your right pectoral/breast, or keep your hands at the side of your head at all times.
  • Movement: Raise your upper body (keeping your head stationary) and curl it toward your hips, pause while crunching, lower yourself back down slowly.  Sit-ups where designed to target your abs only, and by only raising your body to your knees without crunching your abs, will only exercise your hip-flexors (and may result in lower back pain).
  • Reps/sets: Do 3 sets of 15 reps

This will put you on your way to a chiseled mid-section for your beach body!  Remember to crunch!  Now that the abs are out of the way, let’s focus on some shoulder exercises.


  • Side lateral raises

This will help tone your shoulders for that tight shirt or lovely summer dress.

  • Starting point: Grab a pair of dumbbells and stand feet shoulder width apart.  Let your arms hang from your shoulders with your palms facing toward your body.
  • Movement: Keeping your back straight, bend your elbows very slightly and raise the dumbbells away from your body, until your arms are parallel to the floor, your palms should now be facing the floor.  Stop here, then lower it back to the starting position.
  • Reps/sets: Do 3 sets of 10 reps


  • Bicep curls

Now to get that flabby upper arms back in shape.  No beach body will be complete with a nice pair of “guns” or beautiful upper arms without the fat and excess skin.

  • Starting position: Grab a pair of dumbbells and stand shoulder width apart, pals facing your sides.
  • Movement: Raise your hands alternately (one at a time) from the starting position, upward and outward (turning your palms from facing your sides, to upward in a steady movement.  Lift the weight as high as you can and squeeze your bicep muscle at the top, pause, then lower it slowly back down.
  • Reps/sets: Do 3 sets of 10 reps


Dumbbell Bicep Curls

This will cause your guns to be a feature on your beach body as soon as you hit the sand!  But your upper arm consists of about 6 major muscles.  We want to target 5 of them in this program.  2 Bicep muscles and 3 tricep muscles.  In case you were wondering where the other muscle is, its right between your biceps and triceps.  If you want to train this in your spare time, do the same movement as with the bicep curls, except let your palms face your sides, and keep it that way during the movement.  This will target the brachiali muscle.



  • Tricep kick-backs

Now for some nice horse-shoe triceps.  No upper arm exercise is complete without training your triceps as well.

  • Starting position: Using your gym bench, or a couch.  Place your left knee on the bench in order for your calve to be parallel to the floor.  Put your left hand on the bench as a support, keep your back also parallel to the floor.  Grab one dumbbell in your right hand, with your right upper arm close to your side, parallel to your back, dumbbell holding hand perpendicular to the floor.
  • Movement: Keeping your upper arm still, extend your hand backward until your arm is straight, then lower it back to the starting position.  This is one repetition.
  • Reps/sets: Do 3 sets of 10 reps

Ok so you are halfway!  Your beach body is on the way.  Your upper body workout is almost complete.  Let’s focus on your pecs and breasts.



  • Dumbbell bench press

For men it will firm them up and add nice definition as well as muscle, for ladies, this will give you back your perky breasts to show off in your bikinis.

  • Starting position: Lay flat on a gym bench (this can unfortunately not be done on a couch).  Place your feet flat footed on the ground for support.  Grab a dumbbell in each hand and get into a position where your upper arms are parallel to the floor, your hands extended upward.
  • Movement: Now press the dumbbells upward to the ceiling without locking out your arms,  keep your back flat on the bench.  Pause at the top and try to squeeze together your pectoral muscles.  Now lower the weights down as far as it feels comfortable.  This is one rep.
  • Reps/sets: Do 3 sets of 10 reps

Ok so now it’s only your legs that need some training as well!  No uses in having a nice upper body but pelican legs.  A good beach body will need some nice legs.


  • Dumbbell squats

This is arguably the best exercise for legs available today.  Best part is, you only need a pair of dumbbells, no fancy equipment.  This will tone, shape, define, and add muscle to your legs in its entirety.

  • Starting position: Grab a pair of dumbbells and stand upright, palms facing your body, arms fully extended, feet shoulder width apart.
  • Movement: Keep your back straight at all times, this is very important in order to avoid injury.  Now using only your legs, lower your body until your upper legs are parallel to the floor, pause, then raise yourself back up.  This is one rep.
  • Reps/sets: Do 3 sets of 12 reps

Almost done!  Now only your calves are left to train!  Do you feel the burn?  The urn is your beach body taking shape.



  • Standing dumbbell calve raises

Whether you are wearing board shorts, or a nice dinner dress, your calves will be the talk of the party if you follow this simply routine.

  • Starting point: Grab a pair of dumbbells, stand shoulder width apart, arms fully extended, palms facing each other.
  • Movement: Lift your body up by only using your calve muscles.  Do this by standing on your toes, squeezing your calves, pausing, and then lowering yourself until you are standing flat footed again.
  • Reps/sets: Do 3 sets of 15 reps


All done!  See?  It’s really simple.  This routine will target the most prominent parts of your body in as little as 20 minutes a day.  If you do this for 4 weeks, you will HEAR the difference from your friends when you unveil your new and improved BEACH BODY!

Author: Shaun De Kock

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1 Comment

  1. very informative! I love the detailed description..easy to follow.

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