Get Buff Without Weights: The Perfect Beach Body Workout Plan

Hear the ocean calling? It's time to work on your beach body with this bodyweight workout plan.

Hear the ocean calling? If you haven't started working on your beach body, now's the time. Here are three important elements for any beach body workout plan, followed by sample circuits to motivate you to get out of the house and into the surf and sand.

  1. Involve several muscle groups per exercise by performing multi-joint movements, which increase efficiency and effectiveness.
  2. Include some variation to keep your body guessing and your heart rate up.
  3. Keep the intensity high so that the workouts both build muscle and burn fat.

It also probably wouldn't hurt to cut back on some of those six-pack-sabotaging treats, but we'll leave that discussion for another time.

Below are four quick and effective circuit workouts that require nothing more than your body weight. You can perform them almost anywhere, at any time.

To get fit for fun in the sun this summer, perform one of the following beach body workout circuits three or four times a week. The Summer Break and Turn Up the Heat circuits are great for beginners who want to tone their bodies with simple movements. The Ladies Special and Caveman circuits are great pre-beach routines. Do them just before you hit the sand, as they give you an awesome pump!

Keep rest periods to a minimum, 45-60 seconds each. Recovery time should be as long as it takes to prepare for the next movement.

Circuit 1: Summer Break

  • 20 Squats
  • 10 Push-Ups
  • 10 Sprinter Crunches (lie on your back, explode up to an upright position and bring your knee to your chest—the same running/sprinting motion you'd perform if you were standing. Alternate sides.)

Complete 5 rounds

Circuit 2: Turn Up the Heat

  • 20 Alternating Lunges
  • 10 Pull-Ups
  • Plank for 30 Seconds

Complete 5 rounds

Circuit 3: Ladies Special

  • 30 Squats (10 shoulder-width, 10 feet together, 10 wide)
  • 10 Sprinter Crunches
  • 20 Fire Hydrants (side Leg Lifts: 10 leg extended, 10 knee bent at right angle, all performed in an all-fours position with hands placed directly beneath the shoulders, and knees directly beneath the hips)
  • Plank for 30 Seconds
  • 20 Alternating Lunges
  • 10 Push-Ups

Complete 3 rounds

Circuit 4: Caveman Circuit

  • 30 Push-Ups. Hold in upright position for 30 seconds
  • 20 Push-Ups. Hold in upright position for 20 seconds
  • 15 Push-Ups. Hold in upright position for 15 seconds
  • 10 Push-Ups. Hold in upright position for 10 seconds
  • 20 Squat Jumps (squat down then explode up, bringing your knees to your chest)
  • 20 Pull-Ups

Complete 3 rounds


Photo Credit: Getty Images // Thinkstock

Topics: WORKOUTS | SPRINTER