How to Get a Summer Body in Six Weeks

So you’ve booked the tickets, bought some garish board shorts and had a token go at learning the language. All that’s left is to put the finishing touches to the summer body you’ve been crafting through the winter months – or to knuckle down and get it done in weeks. Either way, that’s what this plan is for.

Fat-Loss Workout

It served you well during the cold winter months, but with summer coming it’s time to say goodbye and get lean. “This session is designed to optimise production of growth hormone and IGF-1, which both kick-start fat loss,” says trainer David Lewis. Do the exercises in pairs, with no rest between moves but a break of 90 seconds after each superset. Complete it twice a week, increasing the weights when it starts to feel comfortable.

1A Deadlift

Beach Body Fat Loss Workout 1 deadlift

Sets 3 Reps 12

High reps mean a heightened metabolism. Hold a barbell with your hands just outside your knees. Push through your heels and keep your chest up as you drive forwards with your hips to lift the bar.

1B Dumbbell press

Beach Body Fat Loss Workout 1B Dumbbell press

Sets 3 Reps 10 Rest 90sec

The extra range of motion means higher pec activation. Lie on a flat bench holding a dumbbell in each hand at shoulder height. With your feet flat on the floor and back against the bench, press the weights straight up.

2A Single-leg Romanian deadlift

Beach Body Fat Loss Workout 2A Single-leg Romanian deadlift

Sets 3 Reps 10 each side

This challenges your balance to increase intensity. Hold a bar and stand on one leg with the knee slightly bent. Keeping your back straight, bend forwards at the hips until you feel a stretch in your hamstrings, then stand up. Complete all the reps on one side before switching.

2B Chin-up

Beach Body Fat Loss Workout 2B Chin-up

Sets 3 Reps Max Rest 90sec

Hold a pull-up bar with an underhand grip, palms facing you. Pull yourself up until your chin is over the bar, then lower under control. Drop off the bar when completing one more rep is a struggle.

3A Dumbbell curl

Beach Body Fat Loss Workout 3A Dumbbell curl

Sets 3 Reps 10

Hold a dumbbell in each hand and, keeping your elbows tucked in to your sides, curl them towards your chest, stopping just before your forearms reach vertical. Lower slowly to return to the start.

3B Dip

Beach Body Fat Loss Workout 3B Dip

Sets 3 Reps Max Rest 90sec

Nearly done. Grip parallel bars or a set of rings. With your elbows pointing straight back, lower your body as far as you can comfortably go without stressing your shoulders. To emphasise your chest, lean forwards; for better triceps, stay upright.

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