Sweat on the Beach Workout (part 2)

September 2, 2011

Get Movin'

If you have been following the “Sweat on the Beach Workout (part 1)“, it’s time to kick it up a notch!

Part two of this 6-week plan is just as fun and even more challenging.

Instructions for Phase 2 (week 4-6):

• Alternate between Workout “A” and Workout “B”: 3 days/week, resting at least a day between each session;

• For each circuit, do one set of each exercise in succession, rest for the prescribed amount of time, and repeat until you’ve completed all sets of each exercise;

• Don’t forget your warmup prior to each workout.


Complete one set of the following warmup exercises:

  • Forward and back leg swings (10 reps)
  • Side to side leg swing (10 reps)
  • Sumo squat to stand (10 reps)
  • Reverse lunge with reach back (8 reps)
  • Low side to side lunge (8 reps)

Workout A

Circuit 1

  1. Single-leg hip raise with foot on foam roller (3sets; 12 reps) (place foot on short step if you don’t have foam roller)
  2. Side plank with reach under (3sets; 30-40sec.)
  3. Wide-stance plank with leg lift (3sets; 30-40sec. hold)
  4. Swiss-ball rollout (3sets; 15reps; 1-2min. rest)

Circuit 2

  1. Single-leg squat (3sets; 12reps) (perform partial single-leg squat if too hard)
  2. Single-arm cable row & rotation (3sets; 12reps)
  3. Single-leg Db. straight-leg deadlift (3sets; 10reps)
  4. Db. bench press (3sets; 12-15reps; 1-2min. rest)

Circuit 3

  1. Single-arm reverse lunge & press (3sets; 10reps)
  2. Walking Db. lunge (3sets; 12reps)
  3. Tricep pressdown (3sets; 12reps)
  4. Db. curl (3sets; 12reps; 1-2min. rest)

Workout B

Circuit 1

  1. Lateral band walk (2-3sets; 20reps)
  2. Body-weight squat with knee press out (2-3sets; 20reps)
  3. Lateral slide (2-3sets; 12reps)
  4. Single-arm stepup & press (2-3sets; 12reps) (use 5lbs. Db.)
  5. Swiss-ball pike (2-3sets; 15reps)
  6. Alternating slide out (2-3sets; 15reps; 1-2min. rest)

Circuit 2

  1. Valslide reverse Db. lunge (3sets; 20reps) (No Valslide? Simply perform reverse lunge without)
  2. Db. side lunge (3sets; 20reps)
  3. Db. row (3sets; 15reps)
  4. T-pushup (3sets; 10reps) (Too hard? Choose easier variation: pushup or incline pushup)
  5. Elevated-feet Russian twist (3sets; 15reps; 1-2min. rest)

Circuit 3

  1. Swiss-ball L raise (2-3sets; 12reps)
  2. Twisting standing Db. curl (2-3sets; 15reps) (use 8lbs. or lighter Db.)
  3. Lying Db. tricep extension (2-3sets; 12reps) (use 8-10lbs. or lighter Db)
  4. Half-kneeling rotational reverse chop (2-3sets; 15reps; 1-2min. rest)

Don’t forget to stretch those muscles after each workout!

Hope you enjoyed this challenge by “The Women’s Health Big Book of Exercise”.


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