before-the-beach bodyweight workout
Have you ever seen those muscle men (or maybe just your single friends) cranking out the push-ups before a night out or some time on the beach? Well, they may be on to something. After viewing some of the photos (and now videos) that professional bodybuilders post on Instagram before competition, it is obvious that doing some quick exercise before baring it all can temporarily swell up your muscles and increase definition. This translates into a sexier body when you take off that shirt or cover-up on the beach! I know, I know, it sounds vain, but don’t we all want to look a little bit better in a bathing suit?!
This bodyweight workout that I put together is quick, simple, and targets all those muscles you want to “pump up” before stripping down. You will fire up your core to get a sleeker looking midsection, and I’ve thrown in different types of push-ups to target those arms and chest. Some planking towards the end gives a final blast to your entire body. Bonus: you can do this workout in your room while you’re “getting changed” into your swimsuit…no one needs to know you were busy prepping!
Here we go!
For quick reference, complete 45-60 seconds of each exercise: high knees, squat jumps, decline push-ups, wide-arm push-ups, knee-in planks, and spider planks.
HIGH KNEES: Perform 45-60 seconds of high knees, bringing one knee up to hip level, then jumping to the other foot, bringing that knee to hip level.
SQUAT JUMPS: Lower into a squat. Partner optional!
SQUAT JUMPS: From the squat, explosively jump straight into the air. Soften your landing by lowering directly back into the squat. Perform these squat jumps for 45-60 seconds.
DECLINE PUSH-UPS: With feet on a beach chair/suitcase/bathtub/bench, walk your body out to a plank. Keep your body in as straight a line as possible. Bending at your elbows, lower your chest as close to the floor as possible. Perform these decline push-ups for 45-60 seconds.
WIDE-ARM PUSH-UPS: Bring your feet back to the ground and remain in that high plank position. Place your hands wider than your shoulders, about the width of a yoga mat. Bend elbows and lower your chest towards the ground. Perform these wide-arm push-ups for 45-60 seconds.
KNEE-IN PLANKS: Once you finish your wide-arm push-ups, remain in a high plank position. Bring your right knee up to your chest; bring leg back to start. Repeat with left knee to chest. Continue alternating legs for 45-60 seconds.
PLANK SPIDERS: Lower your plank onto your elbows. Bring right knee outside and up to right shoulder. Bring leg back to start. Repeat with left leg to left shoulder. Continue alternating legs for 45-60 seconds.
That’s it! From start to finish this little blast will cost you 6 minutes or less. For more of a hearty workout, repeat these exercises 2-3 times–again, that would be less than 20 minutes!
Now go pick out your tiniest trunks and skimpiest bikini!