Summer Beach Body Workout

  • You can do this workout anywhere – no equipment required
  • My Workouts are all 4 sets – beginners may start with just the first 2 sets of each workout as they build up strength and fitness overtime.

SET 1

complete the rep pattern below:

  • 20 Butt Kickers
  • 10 Squats
  • 5 pushups
  • 20 Butt Kickers
  • 10 Squats
  • 5 pushups
  • 20 Butt Kickers
  • 10 Squats
  • 5 pushups

1

Butt Kickers

On the spot – stand tall – abs in tight – shoulders back – arms bent by your sides like your about to jog – flick one leg back towards your bottom and and jog on the spot for 20 alternating left to right for reps in total

2

Squats

Stand tall – feet parallel - abs in tight – shoulders back – look straight ahead and lower to a squat pushing your hips and booty backwards – as you exhale stand with weight thru your heels – finish tall –shoulders back - hips pushed slightly forward – pull abs in tighter

3

Pushups

Knees or Toes – hands WIDE – Hips lifted – abs in tight – back straight – lower your chest towards the floor – slight pause – exhale and press up to start

SET 2

complete the rep pattern below:

  • 20 MTN Climbers
  • 10 Reverse Lunge
  • 5 Frog Press
  • 20 MTN Climbers
  • 10 Reverse Lunge
  • 5 Frog Press
  • 20 MTN Climbers
  • 10 Reverse Lunge
  • 5 Frog Press

4

Mountain Climbers

Start in a pushup position – hands wide-  abs in tight – hips lifted  - bring your knee towards your chest – then hop back alternating left to right for 20n reps in total- not each side

5

Reverse Lunges

Stand tall – abs in tight – shoulders back – look straight ahead – Take a BIG Step back with one foot and lower to a lunge – knee just off the floor – slight pause – step to start and switch legs alternating left to right for 10 reps in total

6

Frog Tricep Press

Hands Narrow in front of chest – on WIDE knees – fett touching – lower your chest OVER your hands keeping your elbows in close by your body

SET 3

complete the rep pattern below:

  • 20 Knee High Jog
  • 10 Plank Leg Lifts
  • 5 Sumo Jumps
  • 20 Knee High Jog
  • 10 Plank Leg Lifts
  • 5 Sumo Jumps
  • 20 Knee High Jog
  • 10 Plank Leg Lifts
  • 5 Sumo Jumps

7

Knee High Jog

On the spot – stand tall – abs in tight – shoulders back – arms bent by your sides like your about to jog –jog on the spot with high knees for 20 alternating left to right for reps in total

8

Plank Leg Lifts

Start in a plank position – under your shoulders – straight arms-  abs in tight – hips lifted  - back straight – extend one leg up – slight pause – lower slow - alternate left to right leg for 10 reps

9

Sumo Squat Jump

Feet WIDE and toes truend out to engage your inner thighs – sit in a squat – reach to floor – spring up to a jump – throw your hands up and finish feet together

SET 4

complete the rep pattern below:

  • 20 Slide Lunges
  • 10 Pilates Ab Twist
  • 5 Plank Jumps
  • 20 Slide Lunges
  • 10 Pilates Ab Twist
  • 5 Plank Jumps
  • 20 Slide Lunges
  • 10 Pilates Ab Twist
  • 5 Plank Jumps

10

Side Lunge Slides

Step Wide and Lunge Sideways as your reach to touch your opposite foot – hop and repeat on the other side – alternate left to right for 20 reps in total.

11

Pilates AB Twist

Sit Tall – arms extended – abs in tight – twist at your waist and reach with your hand to your foot – really stretching and lengthening thru your abs – slight pause as you hold – sit back up tall and centred and repat on opposite side – alternating left to right for 10 reps in total

12

Plank Jumps

Stand tall – abs in tight – shoulders back – squat and place hands on floor – step or JUMP feet back to a plank – abs in tight – hips lifted – slight pause – step or jump forward and stand

TIP: to make it easier place your hands on a low step or do these on a slight hill

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