Top 8 Full Body Beach-Ready Moves

Young attractive woman doing kettle bell exercises outside. Fitness woman working out at the beach. exercise.

Try our exclusive full bikini workout — you’ll sculpt your abs, arms, butt, and thighs in less than 30 minutes flat.

Summer is just around the corner and you deserve more than just covering yourself with a towel on the beach. Enough of hiding muffin tops and jiggly body parts.

Each of these exercises targets at least three major muscle groups — so you train smarter, not longer.

Do this workout three or four days a week for 30 minutes, then add two 30-minute cardio sessions on your off days and follow a healthy eating plan. In just a few short weeks you’ll be sitting poolside with pride.

How do these circuits work?

Do each circuit 2x for 7 minutes allowing only 60 second rest between them.

In each circuit, you will need to repeat the 4 given exercises and the additional bonus move. You don’t stop until the timer stops!

how does it work

CIRCUIT 1

MOVE 1

1. Stand with your feet hip-width apart and your hands by your sides.

2. Bend your knees and drop down, placing your hands on the floor in front of you.

3. Kick your legs backward so you’re in a push up position. Ensure that your back remains straight and that you stabilize through your abdominal muscles.

4. Transfer your body weight onto your hands, hold for a second and do one push up. Make sure you keep a straight form from head to toe, not dropping your butt.

5. Quickly reverse the movement jumping your feet inwards so your feet are back to your hands.

6. From this position jump upwards and land to the starting standing position.

Safety Tip: When landing, ensure that you land through the balls of your feet first before rolling through the sole and heel. Maintain soft knees to prevent injury. Tip to increase effectiveness: Make sure that your back remains straight and that you engage your core throughout the move.

MOVE 2

1. Get into the push up position with your hands and feet shoulder-width apart. Your body should form a straight line from your shoulders to your ankles.

2. Brace your core and bend your left knee into at least 90 degrees, and bring it towards your right armpit. Then bring the same knee forward towards your left elbow.

3. Repeat the move on the opposite leg and perform the stated reps.

Tip: Keep your abdominal muscles and your glutes (bum) engaged throughout the exercise.

 

MOVE 3

1. Stand tall with your feet slightly wider than shoulder-width apart, and point your feet slightly outward.

2. Place your right hand on your hip.

3. While looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Meanwhile, bring your left hand forward, touching the floor between your legs.

4. With one explosive movement, propel your body upwards, lifting your left hand in the air while keeping the other one on your hip.

5. Arrive back to the wide squat position and, without resting, jump upward again.

6. Repeat the move as many times as stated, then switch hands.

TIP: When landing, ensure that you land on the balls of your feet first before rolling through the flat part, and maintain soft knees to prevent injury.

MOVE 4

1. Start by going down to the ground placing your hands directly below your shoulders. Bend your elbows and place your forearms on the floor with the palms of your hands facing down. Lock your hands together.

2. Straighten your legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.

3. Face the floor, being careful not to arch your back or stick your bottom in the air.

4. Hold this position for 30 seconds then straighten your arms to a full plank position.

5. From this full plank position rotate the trunk in one controlled move to one side, extending the arm and keeping the body in a straight line.

6. Hold this position for a few seconds and go back to a plank position.

7. Repeat the rotation in one controlled move to the other side.

8. Keep repeating the rotation 30 times (15 reps each side).

Safety Tip: When landing, ensure that you land through the balls of your feet first before rolling through the sole and heel. Maintain soft knees to prevent injury. Tip to increase effectiveness: Make sure that your back remains straight and that you engage your core throughout the move.

 

BONUS MOVE

1. Stand straight, feet hip-width apart.

2. Bend your arms and lock them to your torso.

3. Lift your right knee above hip height while touching it with your left elbow.

4. Repeat the move with your left knee and right elbow, twisting your torso.

5. Make sure that your arms move from side to side, elbows moving to the opposite knees as they raise.

6. It’s important that you are performing this move dynamically as if you were doing high-knee running.

Tip: The key is to not just throw your legs up, but to use your core to elevate them.

60 SECOND BREAK

 

(NOTE: Do you feel insecure as summer is here and everyone seems to enjoy bikinis and shorts except for you? You can change that by clicking here and taking action today!)

 

14 MINUTES AND DONE!

CIRCUIT 2

MOVE 5

1. Stand with your feet together and hands at your waist.

2. Step forward with your LEFT leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

3. Using mainly the heel of your foot, in one explosive movement, jump upwards.

4. Whilst in the air, adjust your legs in order to land in a squat position, feet shoulder width apart, hands still kept on your waist.

5. In one explosive movement jump upwards. Whilst in the air, adjust your legs in order to land with your RIGHT LEG forward and LEFT LEG back.

6. Proper your body upwards and adjust your legs to land in a squat position.

7. Repeat the move, lunging with the opposite leg.

Safety Tip: Maintain soft knees to prevent injury. Do not allow your knee to go forward beyond your toes as you come down to lunge position, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Tip to increase effectiveness: Make sure that your back remains straight and that you engage your core throughout the move.

 

MOVE 6

1. Start in the push up position with arms slightly wider than shoulder-width apart, positioning your body weight over your hands.

2. Keeping your left foot on the floor, bring your right knee towards your chest.

3. Increase speed while alternating your feet back and forth, as if you were running in the plank position.

4. Repeat for as many reps as stated.

5. After completing the reps, place both feet together and assume a push up position.

6. Whilst keeping your back straight and stabilizing through your abdominal muscles, perform a push up by bending your arms and lowering your torso to the floor until your arms form a 90-degree angle.

7. Push through your chest and extend your arms to lift you up to the starting position.

8. Repeat mountain climbers and push ups for as many reps as stated.mountain climbers

MOVE 7

1. Stand with feet shoulder-width apart and knees soft.

2. Hold fists under chin, palms in, elbows near rib cage, and shoulders relaxed.

3. Squat down, lowering your hips, making sure that your thighs are parallel to the floor.

4. Straighten up, lean your weight to your right side, and extend your left leg out to the side as you are kicking in the air.

5. Retract your leg, keeping your toes pointed.

6. Squat down again and repeat the kick as many times as stated.

7. Complete the reps on one side, and then switch legs and repeat.

Tip: Engage your abdominal muscles by drawing your belly button in towards your spine.

 

MOVE 8

1. Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones

2. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back.

3. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs

4. Recline a bit more, and lower your legs, allowing your legs and torso to hover just a few inches off of the ground as you balance on the bone at the base of your spine.

5. Hold this position for 1 min.

BONUS MOVE

1. Stand straight, feet hip-width apart.

2. Bend your arms and lock them to your torso.

3. Lift your right knee above hip height while touching it with your left elbow.

4. Repeat the move with your left knee and right elbow, twisting your torso.

5. Make sure that your arms move from side to side, elbows moving to the opposite knees as they raise.

6. It’s important that you are performing this move dynamically as if you were doing high-knee running.

Tip: The key is to not just throw your legs up, but to use your core to elevate them.

 

(NOTE: Do you feel insecure as summer is here and everyone seems to enjoy bikinis and shorts except for you? You can change that by clicking here and taking action today!)

14 MINUTES AND DONE!

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