Hit the beach with confidence, whether you have 30 days or just 1 to prep. Here’s your Day-by-Day Beach Body Prep Plan:
30-DAY WORKOUT PLAN
Tone your back and legs:
Strengthening these areas will give you the biggest metabolic boost — helping you burn more calories and fat while simultaneously giving you sleek definition. They’re your two biggest muscle groups. Because these spots are so large, however, they tend to take longer to whip into shape, so get started as soon as possible.
Experts recommends doing 30 to 40 minutes of full-body strength moves that target your back and legs, 3 to 4 days a week; aim for 10 to 20 reps of each exercise, and do 1 to four sets, depending on your fitness level, of lunges, squats.
How to do it: Stand holding a weight in each hand, palms facing back. Hinge forward, and lift left leg behind you so your body is as close to a T shape as possible, arms extended toward the floor. From here, bend elbows wide and lift weights so arms make a 90-degree angle, then lower weights, staying balanced on right leg. Then switch legs and repeat.
Finish with sprints:
Jog or run as fast as you can for 30 seconds, then walk for 2 minutes. Repeat these intervals for 20 to 40 minutes, 5 days a week. High-intensity interval training like this burns even more calories per session than regular interval training, so extra pounds fall off faster. By day 30 you could be down 8 pounds if you’re eating right too — think lean protein, whole grains, and healthy fats like olive oil.