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Your 4-Week Beach Body Plan

The truth: Your summer body is not just a few workouts away. You’ll need to take the slow-and-steady approach by losing a pound or two a week—the CDC’s recommended maximum. And you’ll want to follow a 12-week program like this one from Andy Speer, C.S.C.S., creator of the Anarchy Abs workout. It starts with fat-burning hybrid workouts this month, turns to muscle-building moves next month, and finishes with a third month of fat shredding—just in time for shirt-off season.

DIRECTIONS

Train three times a week—Day 1, Day 2, and Day 3. Complete each day’s designated three-move exercise circuit and follow up with its designated three-move conditioning circuit. (Find directions for the conditioning circuits below.) Do the “C” moves at tempo: On each rep, take 3 seconds to Lower the weight and 1 second to raise it; then hold for 2 seconds. Do 3 sets of 6 reps for all “C” moves the first week; add 1 set each week.

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Ben Goldstein

DAY 1 – Pulling

Building his muscles

GeorgijevicGetty Images


1A. Lying Windmill

Lie on your right side, legs straight. Bend your left leg across your body and extend both arms straight out on your right side. This is the starting position. With your right shoulder and hip planted, rotate your left arm up and behind you. That’s 1 rep; do 2 sets of 10 per side.

1B. Scapular Pullup

Hang from a bar as if you’re about to do a pullup, and shrug your shoulders slightly; this is the start. Without bending your arms, squeeze your shoulder blades together; your upper body should rise slightly. Return to the starting position. That’s 1 rep; do 2 sets of 10.

1C. Tall Kneeling Curl

Kneel with your thighs perpendicular to the floor and hold medium-weight dumbbells at your sides, your palms facing in. This is the starting position. Curl both dumbbells upward, squeezing your biceps, glutes, and core; then return to the start. That’s 1 rep.

DAY 2 – Legs

Gym Workout with Dumbbell Lunge

IbrakovicGetty Images


2A. 90-90 stretch

Sit on the floor with your left leg directly in front of you, knee bent 90 degrees. Put your right leg behind you; bend that knee 90 degrees. This is the start. Lower your chest toward your left thigh. Hold for 60 seconds; release. Return to the start. Repeat on the other side.

2B. Lateral Squat

Assume a wide stance, feet pointed forward. This is the starting position. Shift your weight to the right as you bend that knee; lower until you can’t keep your shin perpendicular to the floor. Return to the start; repeat on the other side. That’s 1 rep; do 2 sets of 10.

2C. Dumbbell Deadlift

Stand holding heavy dumbbells at your sides, knees slightly bent. Push your hips back and lower your torso until you feel a stretch in your hamstrings. Keep the weights close to your legs as you lower. Return to standing, squeezing your glutes as you do. That’s 1 rep.

DAY 3 – Pushing

Caucasian man doing incline chest presses with dumbbells in gym

Mike KempGetty Images

3A. Shoulder Stretch

Sit with your arms extended behind you, shoulder-width apart, elbows locked, palms on the floor, knees bent, and feet together. Plant your palms and gradually slide your butt forward, stopping the moment you feel shoulder tightness. Hold for 60 seconds.

3B. Incline Cuban

Lie with your chest on an incline bench holding 5-pound plates, arms hanging naturally. This is the starting position. Bend your elbows 90 degrees, raising them to shoulder height. Rotate your forearms upward, raising the weights until they’re parallel with the floor. Reverse the movements. That’s 1 rep; do 2 sets of 10.

3C. DB Bench Press

Lie on a bench holding medium-weight dumbbells above your shoulders, arms straight. Bend at your elbows to lower the dumbbells. Pause. Push back up. That’s 1 rep.

Fire Up Your Fat-Burning Furnace with Conditioning Work

Exhausted male cross trainer taking a break from weightlifting in gym

Eugenio MarongiuGetty Images

Hotwire your metabolism by finishing off your workout with a conditioning circuit. To start, do each move (1, 2, and 3) for a 1-minute interval, following the rounds-and-work schedule shown at left. Do all moves to complete one round.

Your Burn Rate

You’ll learn the moves in Week 1, then gradually increase intensity.

  • Week 1 – Do 3 Rounds; work 30 seconds and rest 30.
  • Week 2 – Do 4 rounds; work 30 seconds and rest 30.
  • Week 3 – Do 3 rounds; work 40 seconds and rest 20.
  • Week 4 – Do 4 rounds; work 40 seconds and rest 20.

    DAY 1 – Pulling

    1. Front Goblet squat

    Stand and hold a 25-pound dumbbell vertically at your shoulders with both hands. Bend your knees and lower your torso until your thighs are nearly parallel with the floor; stand.

    2. Pullup

    Hang from a bar, palms facing away. Pull your chest toward the bar, pause, and lower your torso back down.

    3. Hollow Hold

    Lie on your back, legs straight, arms extended. Press your lower back into the floor; contract your abs to lift your shoulders. Lift your legs slightly. Hold.

    DAY 2 – Legs

    1. Skater Lunge

    Keeping your knees soft, leap left, landing on your left foot, knee bent. Hold, then leap back to the right, landing on your right foot. Hold. Uncomfortable? Do side shuffles.

    2. Alternating Row

    Holding 25-pound dumbbells, hinge at your hips. Pull the right dumbbell to your rib cage, pause, and lower it. Repeat on the left side.

    3. Hollow Rock

    Assume a hollow hold. This time, gradually rock back and forth without changing your body position.

    DAY 3 – Pushing

    1. Vertical Jump

    From a standing position, bend your knees slightly. Throw your arms backward, then jump upward, as high as you can, raising your hands overhead as you do. Land softly and repeat.

    2. Close-Grip Pushup

    Assume a pushup position, but keep your hands directly under your elbows. Keeping your elbows as close to your torso as possible and your core tight, lower your chest to the floor; push back up.

    3. Hollow Rock

    Assume a hollow hold. This time, gradually rock back and forth without changing your body position.

    Ebenezer Samuel, C.S.C.S.
    Ebenzer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience.

    The post Your 4-Week Beach Body Plan appeared first on NewsWorld.



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