Get a Beach Body and Improve Your Game With the Same Workout | STACK

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Get a Beach Body and Improve Your Game With the Same Workout

March 26, 2013 | Chris Hitchko

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Spring is officially here, and we're counting the weeks until we can rip off our shirts and soak up some summer sun. If you want to get a beach body, there's no better time to start than now. (Learn how to get 6-pack abs.)

If you are in your off-season, you're probably already following a training program to improve your strength, speed and endurance. Fortunately, you can get a better body and still enhance these crucial areas of your game. (See Change your diet to burn fat.)

If you're not yet ready for the "summer of no shirts (SONS)," start preparing now with the following beach body workout program. Your physique will improve and your coach will be impressed when you come back this fall in the best shape of your life.

SONS Guidelines

  1. Do 3-5 sets of maximal Push-Ups and Pull-Ups 6 days a week
  2. Do a track workout incorporating high-intensity interval training once per week.
  3. Stick to the basic movements of pushing, squatting, jumping and pulling.

SONS Workout

Monday, Wednesday, Friday

Use a pyramid system of 12, 10, 8 and 6 reps. Start with light weight and progress to heavy weight each set. Rest for one minute between sets.

Tuesday: Track Workout

  • Warm-up: half-mile run
  • Dynamic Warm-Up
  • Sprint: 6 x 50 yards (rest for 1-2 minutes between sprints)
  • Sprint: 4 x 100 yards (rest for 2-3 minutes between sprints)
  • Sprint: 2 x 200 yards (rest for 3 minutes between sprints)
  • Sprint: 2 x 400 yards x 2 (rest for 5 minutes between sprints)

Thursday: Body Weight

Note: Don't perform your daily Push-Ups and Pull-Ups

  • Dynamic Warm-Up
  • Max Vertical Jumps: 5x10 (rest for 1-2 minutes)
  • Single-Leg Broad Jumps: 5x10 each leg (rest for 1-2 minutes)
  • 3-Cone Drill: 5xDrill (rest for 1-2 minutes)

Circuit: Repeat 3 to 5 times and rest for two minutes between sets

  • Treadmill Sprint: 45 seconds
  • Max Push-Ups
  • Max Pull-Ups

Make sure to follow this during the summer months. Before you know it, you'll have the beach body you've always wanted! For more, follow us at

Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
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