Beach Body Workout Routine

Workout / At Home, Full Body / Beginners
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How to Get a Beach Body

The most effective method known to lose weight is to create a calorie deficit. The most important thing we need to achieve a fit body is to create a calorie deficit and exercise. Diet and exercise are keywords for improving the beach body. In other words, you will aim to lose weight by creating a calorie deficit, and by doing sports, you will ensure the development, tightening and shaping of the muscles.


beach body workout


Beach Body Workout Program

This program is designed without equipment so that you can do it at home or outside. The first 2 movements focus on warming up and stretching. Other exercises support your muscle development by directly affecting the legs, hips, chest and core muscles. You can adjust this training program according to your physical fitness. If you are just starting out, do low reps for the first 2 weeks and then start increasing your reps gradually.

Start: 1st month

  • 1 week: 3 x 12 reps
  • 2 weeks: 3 x 12 reps
  • 3 weeks: 3 x 15 reps
  • 4 weeks: 4 x 12 reps

2 months

  • 1 week: 4 x12
  • 2 weeks: 4 x 15
  • 3 weeks: 4 x 18
  • 4 weeks: 4 x 20



Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.

Creating a calorie deficit

These exercises are great for sculpting muscles but they won’t be enough to get the summer body you want. You only need to lose total body fat to reveal the muscles you have developed!

Use this calculator to create fat loss and determine the number of calories required. Create a diet menu suitable for you according to the calorie result and start training..

Daily calorie intake calculator

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.

Muscles worked in the Beach Body Workout

Rectus Abdominis
Triceps Brachii
Muscles worked in the Summer Workout