Tips for your beach body training

So last time I did the 5 Steps to your beach body. This week we are going to focus on exercises that will help get closer to your beach body, but I am going to come to that shortly…

Your choice of exercise is very important. Use compound movements instead of isolated movements. I can see that slighty confused look on your face regardingthe difference. Isolated movement is a simple bicep curl whereby you use recruit just the bicep to move the weight. Now on the other hand a compound movement recruits more than one muscle group over a joint. This can be a squat and a bicep curl. The benefits of doing compound movemnets is 1. its harder 2. its quicker and as a result save you loads of time and 3. it will increase the intensity of your training session. Not bad so far…



Reps and sets is the next variable you need tolook at. Personally I aim to do 24-32 reps of each exercise. Now this can be 6 sets 4 reps which is 24; 4 sets of 8 reps= 32 reps; 10 sets of 3 reps = 30 reps; you get the idea. Depending on which sets and reps range you choose it will have an effect on the weight you use. Lower reps will require the use of heavier weight and as the reps increase the weight decreases. Remember that at all times use the correct technique. Whatever reps and sets range you do decide to go for, you can do it for 2-3 weeks and then change to another reps and set range for another 2-3 weeks. Your body will now have to adjust to a new set of variables again.


On each training session you need to set a personal best (PB). This way you are constantly pushing yourself to do better than your last training session and in so doing improve your performance. A PB can be an extra rep or two, a heavier weight or a shorter resting time.

So here are 2 sessions you can get started on:

Weights based session:

1.Sqaut/shoulder press

2. pushup/row

3. lunge bicep curl

4. wood chops

5. side plank/rotation

Body weight session

1. push ups

2. squats

3. tricep dips

4. lunges

5. burpees

So there you have it. You can alternate days that you do weights and days you do the body weight exercises or if you want you can do them all on the same day depending on your fitness.

Dont forget the 5 steps to your beach body!!!!

So crack on with it and make sure and leave a comment to let me know how you get on. Better yet hop on and log what you have done on http://www.pspersonaltrainers.ning.com

Until next time….

Stay Strong, Stay Focused and Keep Faith