GAIN MUSCLE AND BURN FAT with a BEACH BODY WORKOUT
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The musclce groups that are often overlooked when building a beach body are the deltoids, the lats, and the upper back. A lot of people just focus on the chest, bi’s and tri’s, but if you really want to stand out on the beach with a nice V physique, then you need to train your shoulders and your upper back.
Here is a short 10-minute workout that you can do when you’re pressed for time or add it to your regular workout to help you build muscle in the right spots.
The first exercise is a dumbbell Shoulder Press, choosing a weight that you can do 8-12 times. From there you will immediately go into a dumbbell Row, again, choosing a weight you can do 8-12 times.
From here, you will rest one minute, and then repeat two more times for a total of three supersets.
Okay, so with the shoulder press, stand with a slightly wider than shoulder width stance. Next, press the dumbbells up and in overhead, and then slowly lower down and out. Repeat 8-12 times.
Immediately from here, kneel down on the bench, with your hand flat on the bench as well, with a slight bend in the elbow. Next, with your other hand at arm’s length, row the DB up to your abdomen, keeping your elbow tight to your body and your back flat. Do all reps for one side and then switch sides.
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Duration : 0:2:39
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Tags: ab, abs, bodyweight, burn, Exercise, exercises, Fat, Fitness, loss, Training, turbulence, weight, workout, workouts
Looked like 35s and …
Looked like 35s and a 45 on the single arm row. I’d say he was taking it easy so he could still give pointers and such. He’s a lot bigger than I am and I have a bad shoulder and move 35 on the press and 80 on the row.
I’m a gym first …
I’m a gym first timer, and i want to know how could I get a beach body…. I’m not sure about what exercises should I supposed to do not what kind of diet should i follow…. I just want to inchrease volume a little bit, and work on my chest (I’m chestless).
I’m not very skinny, I already have a natural six pack, and I’m always doing sports. I also eat a lot hahaha..
You want to do a …
You want to do a weight where you can still do one more rep after the 8-10 reps you are doing.
It dosent matter …
It dosent matter how heavy it is. You just life as much as you can. Get a weight and see if you can go 8 reps with it, always make sure the last 2 r 3 reps are hard.
How much weight are …
How much weight are you using here? It looks like heavy stuff.
LOL a well deserved …
LOL a well deserved 1 minute rest. Thanks for that though, i’m gonna try it.
It takes -3500 calories to loose a pound, which means you need to both burn calories by working out & take less calories in by eating in order to loose weight.
Eat fruits & veggies of course. It’s typical to eat a small breakfast and a big dinner, but my health teacher said you actually want to do the opposite. And never skip breakfast, it helps you loose weight. I stopped drinking pop and lost 50 pounds in 1 year!! Don’t drink juice. You’d think fruit juice is good for you, but its not. It has alot of sugar and extra calories. People say dont eat carbs’ not true, 60% of your diet is supposed to be from some type of carbs… just make sure you eat whole grain or whole wheat bread. And drink only skim milk, all others aren’t so great for you. Just watch what you eat and pay attention to nutrition labels!
Make sure you do some weight bearing activities along with cardio, it’ll help build muscle and burn fat! If you cant buy a gym membership try going for a walk or run outside, doing jumping jacks, jump rope, running up & down your stairs, lifting weights, doings situps & pushups.. those are just some ideas that’ll help! Claim your free copy of Rob Poulos’s “7 Secrets Of Permanent Fat Loss & Fitness” at his website: