{"id":7109,"date":"2009-06-01T10:00:00","date_gmt":"2009-06-01T10:00:00","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/uncategorized\/30-day-beach-body-workout-2\/"},"modified":"2025-08-19T19:59:01","modified_gmt":"2025-08-19T19:59:01","slug":"30-day-beach-body-workout-2","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/30-day-beach-body-workout-2\/","title":{"rendered":"30-Day Beach Body Workout"},"content":{"rendered":"\n
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This tone-all-over circuit takes six proven and powerful moves \u2014 lunges, planks, pushups, squats, crunches and dead lifts \u2014 and amps up their difficulty each week to keep your muscles challenged. Pair these exercises with active rest (keeping your heart rate up during your \u201crest\u201d time between sets) and you\u2019ll be eager to jump into that bathing suit long before the fireworks start. Do this workout three times a week for a month, along with at least two hours of cardio a week, for the best results.<\/p>\n

PERFORM THIS ROUTINE THREE TIMES THROUGH, RESTING BETWEEN SETS FOR A FEW MINUTES. UNLESS OTHERWISE SPECIFIED, DO 12-15 REPS OF EACH EXERCISE, USING A WEIGHT THAT IS CHALLENGING BUT DOABLE FOR A HIGH NUMBER OF REPS. REST TIME IS ACTIVE REST TIME, SO YOU SHOULD BE MOVING CONSTANTLY!<\/h3>\n

 <\/p>\n

\n
\n

1. WALKING LUNGE<\/h2>\n
Works glutes, hamstrings and quadriceps<\/div>\n
Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot and your bring legs together. Repeat on the opposite side.<\/div>\n
<\/div>\n
\n

Week 1<\/strong><\/h3>\n

Regular, with dumbbells<\/em>
\nHold a weight in each hand, arms at your sides.<\/p>\n

Week 2<\/strong><\/h3>\n

Pulse 1 to 8 to 1<\/em>
\nStep forward with your right foot, holding the weights by your sides. Pulse up and down once while knees are bent. Bring your feet together and step forward with your left foot. Pulse twice. Work up to eight pulses in a row, then turn around and headed in the opposite direction, work your way back down to one.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n

Week 3<\/strong><\/h3>\n

Add torso rotation<\/em>
\nGrab a light medicine ball or a dumbbell. Hold it out in front of you as you step forward. While in a lunge position, twist once to the right, once to the left, then return to starting position.<\/p>\n

Week 4<\/strong><\/h3>\n

Add shoulder press<\/em>
\nWith your elbows below the wrists, hold a dumbbell on either side of your shoulders<\/a> and press the dumbbells up until yours arms are extended. Lower dumbbells and repeat.<\/p>\n<\/div>\n<\/div>\n

<\/div>\n

60 seconds active rest: jump rope<\/strong><\/h3>\n
<\/div>\n
<\/div>\n
\n

2. PLANK<\/h2>\n
Works abs, back<\/div>\n
Lie facedown on a mat. Push off from your chest, resting on your forearms and toes. Keep your back flat, in a straight line from head to heels.<\/div>\n
<\/div>\n
\n

Week 1<\/strong><\/h3>\n

Hold the plank position for 30 seconds.<\/em><\/p>\n

Week 2<\/strong><\/h3>\n

Hold the plank position for 45 seconds.<\/em><\/p>\n<\/div>\n<\/div>\n

\n

Week 3<\/strong><\/h3>\n

Add a stability ball and hold for 30 seconds.<\/em> Rest your forearms on the stability ball instead of on the mat.<\/p>\n

Week 4<\/strong><\/h3>\n

Using a stability ball, hold for 45 seconds.<\/em><\/p>\n<\/div>\n

<\/div>\n

60 seconds active rest: basketball shuffle<\/strong><\/h3>\n
Staying very low to the floor, bend your knees into a squat and shuffle back and forth from side to side.<\/em><\/div>\n
<\/div>\n
<\/div>\n
\n

3. PUSHUP<\/h2>\n
Works chest, shoulders, abs, triceps<\/div>\n
Lie facedown with your hands slightly more than shoulder-width apart and your feet together. Keeping your body straight, push up.<\/div>\n
<\/div>\n
\n

Week 1<\/strong><\/h3>\n

Regular<\/em><\/p>\n

Week 2<\/strong><\/h3>\n

Feet on stability ball<\/em>
\nBalance your feet on a stability ball behind you.<\/p>\n<\/div>\n<\/div>\n

\n

Week 3<\/strong><\/h3>\n

Hands on BOSU<\/em>
\nA BOSU is an inflated rubber hemisphere attached to a rigid platform; it looks like a stability ball cut in half. Place the BOSU soft side down and hold on to the edges while you perform the pushup.<\/p>\n

Week 4<\/strong><\/h3>\n

Hands on ball<\/em>
\nPlace your palms on a stability ball, about shoulder-width apart.<\/p>\n<\/div>\n

<\/div>\n

60 seconds active rest: calf jumps<\/strong><\/h3>\n
Stand on your toes with legs shoulder-width apart, and stretch your arms over your head. Jump continuously, as if you were skipping rope.<\/em><\/div>\n
<\/div>\n
<\/div>\n
\n

4. SQUAT<\/h2>\n
Works quads, hamstrings, glutes and calves<\/div>\n
Use a stability ball to support you during this series. Place the ball between your lower back and a wall. Put your feet a foot or two in front of you and slowly squat down until your butt is parallel with the floor, letting the ball roll up your back.<\/div>\n
\n

Week 1<\/strong><\/h3>\n

Regular, hands at your sides<\/em><\/p>\n

Week 2<\/strong><\/h3>\n

Add bicep curl<\/em>
\nCurl up, with your palms facing up, as you lower your legs.<\/p>\n

Week 3<\/strong><\/h3>\n

Add shoulder press<\/em>
\nPosition a dumbbell on each side of your shoulders, your elbows below the wrists. Press the dumbbells up as you lower your legs.<\/p>\n<\/div>\n<\/div>\n

\n

Week 4<\/strong><\/h3>\n

Add front raise<\/em>
\nStart with dumbbells at your thighs, palms down. Lift the dumbbells straight up to shoulder height as you lower your legs.<\/p>\n<\/div>\n

<\/div>\n

60 seconds active rest: mountain climbers<\/strong><\/h3>\n
Get into a basic pushup position, with your hands shoulder-width apart and your hips raised. On the balls of your feet, quickly alternate bringing one leg forward near your chest, as if you were climbing a mountain on the mat.<\/em><\/div>\n
<\/div>\n
<\/div>\n
\n

5. CRUNCH<\/h2>\n
Works abs, back<\/div>\n
Lie on your back with your legs bent, hands behind your head and feet flat on the floor. Keeping your neck relaxed, roll your upper back off the floor and then slowly return to starting position.<\/div>\n
<\/div>\n
\n

Week 1<\/strong><\/h3>\n

Regular<\/em><\/p>\n

Week 2<\/strong><\/h3>\n

Dumbbell crunch<\/em>
\nHold a dumbbell at your chest, close to your chin.<\/p>\n<\/div>\n<\/div>\n

\n

Week 3<\/strong><\/h3>\n

Dumbbell half-curl down<\/em>
\nBegin by sitting upright, feet flat on the floor. Holding a dumbbell at your chest, slowly lower your core down halfway. Hold for a second, then return to starting position.<\/p>\n

Week 4<\/strong><\/h3>\n

Add stability ball<\/em>
\nPlace a stability ball under the middle of your back and perform as usual.<\/p>\n<\/div>\n

<\/div>\n

60 seconds active rest: jumping jacks<\/strong><\/h3>\n
<\/div>\n
<\/div>\n
\n

6. DEAD LIFT<\/h2>\n
Works quads, hamstrings, glutes, lower back<\/div>\n
Stand upright, your feet shoulder-width apart. Hold the dumbbells in front of your thighs as you lower down, keeping your back straight and chest out. Slowly return to starting position.<\/div>\n
<\/div>\n
\n

Week 1<\/strong><\/h3>\n

Regular, with dumbbells<\/em><\/p>\n

Week 2<\/strong><\/h3>\n

Add calf raise<\/em>
\nStanding upright, rise up on the balls of your feet once.<\/p>\n

Week 3<\/strong><\/h3>\n

Add upright row<\/em>
\nWhile fully upright, lift the dumbbells straight up below your chin, leading with your elbows. Keep the dumbbells close to your body on the way up, letting your wrists bend.<\/p>\n<\/div>\n<\/div>\n

\n

Week 4<\/strong><\/h3>\n

Add hammer curl<\/em>
\nWhile fully upright, hold the dumbbells at your sides, your palms facing your legs. Bend your elbows and bring the dumbbells up toward your shoulders until your elbows can\u2019t bend any further. Slowly lower the dumbbells.<\/p>\n<\/div>\n

<\/div>\n
Rest 3 minutes before beginning the circuit again.<\/em><\/div>\n<\/div>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

<p>Feeling panicked about the coming summer heat? We heard your distress call — and we have a solution. This routine from the Gold’s Gym Fitness Institute will get your body streamlined for that swimsuit just in time for the Fourth of July.<\/p><\/p>\n","protected":false},"author":47,"featured_media":7005,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[134,229,140,199,223,124,178],"class_list":["post-7109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-ab-workouts","tag-arm-workouts","tag-back-workouts","tag-glute-workouts","tag-lunge-workouts","tag-squats","tag-summer"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7109","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=7109"}],"version-history":[{"count":2,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7109\/revisions"}],"predecessor-version":[{"id":10038,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7109\/revisions\/10038"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/7005"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=7109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=7109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=7109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}