Sweat on the Beach Workout (part 2)

If you have been following the “Sweat on the Beach Workout (part 1)“, it’s time to kick it up a notch!

Part two of this 6-week plan is just as fun and even more challenging.

Instructions for Phase 2 (week 4-6):

• Alternate between Workout “A” and Workout “B”: 3 days/week, resting at least a day between each session;

• For each circuit, do one set of each exercise in succession, rest for the prescribed amount of time, and repeat until you’ve completed all sets of each exercise;

• Don’t forget your warmup prior to each workout.

Warmup:

Complete one set of the following warmup exercises:

• Forward and back leg swings (10 reps)
• Side to side leg swing (10 reps)
• Sumo squat to stand (10 reps)
• Reverse lunge with reach back (8 reps)
• Low side to side lunge (8 reps)

Workout A

Circuit 1

1. Single-leg hip raise with foot on foam roller (3sets; 12 reps) (place foot on short step if you don’t have foam roller)
2. Side plank with reach under (3sets; 30-40sec.)
3. Wide-stance plank with leg lift (3sets; 30-40sec. hold)
4. Swiss-ball rollout (3sets; 15reps; 1-2min. rest)

Circuit 2

1. Single-leg squat (3sets; 12reps) (perform partial single-leg squat if too hard)
2. Single-arm cable row & rotation (3sets; 12reps)
3. Single-leg Db. straight-leg deadlift (3sets; 10reps)
4. Db. bench press (3sets; 12-15reps; 1-2min. rest)

Circuit 3

1. Single-arm reverse lunge & press (3sets; 10reps)
2. Walking Db. lunge (3sets; 12reps)
3. Tricep pressdown (3sets; 12reps)
4. Db. curl (3sets; 12reps; 1-2min. rest)

Workout B

Circuit 1

1. Lateral band walk (2-3sets; 20reps)
2. Body-weight squat with knee press out (2-3sets; 20reps)
3. Lateral slide (2-3sets; 12reps)
4. Single-arm stepup & press (2-3sets; 12reps) (use 5lbs. Db.)
5. Swiss-ball pike (2-3sets; 15reps)
6. Alternating slide out (2-3sets; 15reps; 1-2min. rest)

Circuit 2

1. Valslide reverse Db. lunge (3sets; 20reps) (No Valslide? Simply perform reverse lunge without)
2. Db. side lunge (3sets; 20reps)
3. Db. row (3sets; 15reps)
4. T-pushup (3sets; 10reps) (Too hard? Choose easier variation: pushup or incline pushup)
5. Elevated-feet Russian twist (3sets; 15reps; 1-2min. rest)

Circuit 3

1. Swiss-ball L raise (2-3sets; 12reps)
2. Twisting standing Db. curl (2-3sets; 15reps) (use 8lbs. or lighter Db.)
3. Lying Db. tricep extension (2-3sets; 12reps) (use 8-10lbs. or lighter Db)
4. Half-kneeling rotational reverse chop (2-3sets; 15reps; 1-2min. rest)

Don’t forget to stretch those muscles after each workout!

Hope you enjoyed this challenge by The Women’s Health Big Book of Exercises!

MFS Suggests…

The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences. Click HERE for more details on this program.