If you’ve made it this far, good work. Congratulations – you’ll be in the best shape you’ve seen in the mirror in ages. You’ll no doubt be feeling stronger, faster, better, in the best athletic shape you’ve been in, all ready to do nothing but party on a beach. If you’ve skipped ahead and didn’t quite make it this far, well, you too are headed to Spring Break so you’ve not got anything to worry about.
Look at the bright side: while counting down to Spring Break you have the time to put the finishing touches on your beach body, and to help shape that dream, we’ve put together this workout program that you can stick to over this, your last week.
Spring Break is almost here. Depending on where you are in the world those dark clouds, rain, big coats and gloomy faces will be all gone; it’s time for sun and sandy beaches and you want to look your best. Whether you’re already a gym rat, or have been out of touch with your health gains regimen, beach parties, for many, are a reason to get in better shape, to fine tune, to be more ripped, stronger, healthier, so that it can all be undone after a few days of partying in the sun.
It’s time to put the finishing touches on your beach body workout.
Your workout will look similar to last week. There are fewer low rep sets, but stick with 80-85% of your one-rep-max for the lower rep sets. Your heavy sets apply to compound lifts, with the higher rep sets honing in on what you’ve worked on so far. You’re now focusing on higher reps of a moderate weight. For the higher rep sets, pick a light weight. Think resistance more than weight. Remember to space these exercises out throughout your workout in an order that allows you to be most effective. For example, make sure you triceps extensions come after your heavy bench sets.
|Squats||3 sets x 10-12 reps|
|Deadlifts||3-5 sets x 3-5 reps|
|Incline Bench Press||3-5 sets x 3-5 reps|
|Overhead Triceps extensions||3 sets x 10-12 reps|
|Abs Crunches||3-5 sets x 25 – hold a 10kg weight this week|
|Seated Chest Fly||3 sets x 10-15 reps|
|Single Arm Triceps Kickback||3 sets x 8-12|
|Bent Over Rows||3-5 sets x 3-5 reps|
|Lateral Pull-Down||5 sets x 5-8 reps|
|Roman Chair Extension||3 sets x 15 – hold a 10kg weight this week|
|Barbell Curls||3-4 sets x 10-15 reps|
|Pull-Ups||3 sets x 10 reps|
|Dumbbell Shoulder Press||5 sets x 3-5 reps, 2 sets x 8-12|
|Roman Press||3 sets x 10-12 reps|
|Leg Press||3-5 sets x 3-5 reps|
|Overhead Triceps Extensions||3 sets x 10-12 reps|
|Calf Raises||4 sets x 10-15 reps, Tempo reps: 2 seconds at bottom, 1 second up, 2 seconds at top|
|Triceps Extension using Cables||3-4 sets x 10-15 reps|
Now you’re nearing the end, cardio is integral in shedding the last pounds. You should therefore up your cardio by aiming for a 2:1 ratio of high to low intensity (if you weren’t already). Don’t whinge, you’ll be on the beach soon.
This week your nutrition will stay the same, with the exception of active rest days when you should lower your carb intake, while maintaining protein.
We suggest the following supplements:
✓ MYAMINO BOOST – start your workout as you mean to go on. MYAMINO BOOST not only contains 10 g of BCAAs per serving to aid protein synthesis, but also 300 mg of caffeine, which will give you the energy you need to smash your gym session. Lay off this on rest days.
✓ Impact Whey Isolate – whey protein is quickly absorbed by the body, making whey isolate perfect for recovery and getting the protein your body needs to make muscle gains.
✓ Micellar Casein – casein is broken down over a long period of time, you should take this at night before you sleep to provide your body with a slow release protein source.
Active Rest Activities
Stretch and take an easy swim or jog. Note that on the last day of the week it’s an active day for a change. On this day you should perform some HIIT – work a punch bag or run for 12 minutes, along with the following:
☐ Barbell Curls – 3-4 sets x 10-15 reps
☐ Roman Press – 3 sets x 10-12 reps
☐ Squats – 3 sets x 10-12 reps
☐ Triceps Extension using Cables – 3-4 sets x 10-15 reps
☐ Abs Crunches – 3-5 sets x 25 – hold a 10kg weight this week
☐ Roman Chair Extension – 3 sets x 15 – hold a 10kg weight this week
This is what your week is going to look like:
Day 22 – Workout
Day 23 – Active rest
Day 24 – Workout
Day 25 – Active rest
Day 26 – Workout
Day 27 – Active rest
Day 28 – Active day
What Results Can You Expect at this Point?
Your strength and endurance will be significantly improved. Your muscles should be relatively pumped up. Your sleeping pattern is likely improved as a result of the work and routine, so make sure you get a good night’s sleep ahead of Spring Break. By now you’re beach ready.