30-Day Beach Body Workout Routine

Posted by Chris Manus on May 12, 2023

Summer is here, and you know what that means: long days spent soaking up the sun at the beach. But if you really want to make a statement this season then it's time to start sculpting your dream beach body. That could mean hitting the gym hard or trying out some healthy recipes to get your diet on track – but luckily, we've put together an easy-to-follow 30 day workout routine designed just for getting beach body ready! With a mix of strength training and cardio exercises to keep your muscles loose, there's no more excuses not to jumpstart your journey towards achieving that glowing summer bod. So let’s dive in and get started today – scroll down for details about how you can get fit for peak beach vibes with this comprehensive thirty day workout plan!

Week 1: Laying the Groundwork

The first week is all about laying the groundwork for the rest of the program. This entails developing good form and being acquainted with the workouts.

Day 1: Full Body Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
3 sets of 12 dumbbell squats
12 dumbbell lunges, 3 sets (per leg)
3 rounds of 12 push-ups
3 sets of 12 dumbbell rows (per arm)
10-minute rest period (e.g., stretching)

Day 2: Upper Body Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
3 dumbbell bench press sets of 12
12 dumbbell flys in three sets
3 sets of 12 dumbbell bicep curls
12 tricep dips in three sets
10-minute rest period (e.g., stretching)
Day 3 is a day of rest.

Day 4: Lower Body Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
3 x 12 dumbbell deadlifts
3 dumbbell shoulder press sets of 12
12 lateral lifts in three sets
3 sets of 12 front raises
10-minute rest period (e.g., stretching)

Day 5: Arms and Legs Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
3 x 12 hammer curls (dumbbell)
3 sets of 12 skull crushers
3 sets of 12 leg presses
3 calf raise sets of 12
10-minute rest period (e.g., stretching)

Day 6: Rest

Day 7: Cardio

30-minute moderate-intensity run or bike ride

Weeks 2-3: Intensification

Now that you've established a solid foundation, it's time to ramp up the intensity of your workouts. This entails raising the weight or reps for each exercise as well as including some more difficult routines.

Day 1: Full Body Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
4 sets of 12 barbell squats
12 dumbbell lunges, 4 sets (per leg)
4 sets of 12 push-ups
4 dumbbell row sets of 12 (per arm)
10-minute rest period (e.g., stretching)

Day 2: Upper Body Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
4 dumbbell bench press sets of 12
12 dumbbell flys in 4 sets
4 sets of 12 bicep curls with dumbbells
12 tricep dips in 4 sets
10-minute rest period (e.g., stretching)

Day 3: Rest

Day 4: Arm and Shoulder Strength Training

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
3 sets of 10 standing barbell curls
3 sets of 10 skull crusher repetitions
3 sitting dumbbell hammer curl sets of 10 reps
3 sets of 10 repetitions of dumbbell overhead triceps extension
Cable curls, 3 sets of 10 repetitions
3 sets of ten cable pushdowns
Cardio for 20 minutes at a steady pace (treadmill, stationary bike, or elliptical)

Day 5: Leg Strength Training and HIIT

Warm-up for 10 minutes (e.g., jogging, jumping jacks, or cycling)
4 sets of 10 repetitions of squats (barbell)
3 sets of 10 repetitions of barbell deadlifts
Leg press: 3 sets of 10 repetitions
3 calf raise sets of 10 reps
Leg curls, 3 sets of 10 repetitions
High-intensity interval training (HIIT) for 20 minutes (sprints, jump rope, or burpees)

Day 6: Rest

Rest and allow your body to recover from the week's workouts.

Day 7: Cardio

Cardio for 60 minutes (running, cycling, swimming, or any other sort of cardiovascular activity that you enjoy).

Week 4:

Day 1: Strength exercises for the entire body

Warm-up with jumping jacks, high knees, and jump rope for 10 minutes.
Squat with a barbell: 3 sets of 10 repetitions
Bench press with dumbbells: 3 sets of 10 repetitions
3 sets of 10 repetitions of dumbbell lunges
3 sets of 10 repetitions of pull-ups
Plank: three 30-second holds
Cardio: 20 minutes of elliptical or running

Day 2: HIIT workout

Warm-up with jumping jacks, high knees, and jump rope for 10 minutes.
5 sets of 30 seconds on, 30 seconds off sprint intervals
5 sets of 10 reps of burpees
4 sets of 10 reps of jump squats
Box jumps: 5 sets of 10 reps
5 sets of 20 reps for mountain climbers
Cardio: 20 minutes of elliptical or running

Day 3: Rest

Day 4: Strengthening of the upper body

Warm-up with jumping jacks, high knees, and jump rope for 10 minutes.
Bench press with a barbell: 3 sets of 10 repetitions
3 sets of 10 repetitions of seated dumbbell shoulder press
3 sets of 10 repetitions of bent-over barbell rows
3 sets of 10 repetitions of barbell bicep curls
3 sets of 10 repetitions of dumbbell tricep extensions
Cardio: 20 minutes of elliptical or running

Day 5: Strengthening of the lower body

Warm-up with jumping jacks, high knees, and jump rope for 10 minutes.
3 sets of 10 repetitions for deadlifts
3 sets of 10 repetitions of barbell hip thrusts
Leg press: three sets of ten reps
Leg extensions: three sets of ten reps.
3 sets of 10 repetitions of lying leg curls
Cardio: 20 minutes of elliptical or running

Day 6: Cardio and Abdominals

Warm-up with jumping jacks, high knees, and jump rope for 10 minutes.
Sprints on the treadmill: 5 sets of 30 seconds on, 30 seconds off
3 sets of 20 repetitions of bicycle crunches
3 sets of 20 reps of plank jacks
3 sets of 20 reps of Russian twists
3 sets of 20 reps of flutter kicks
Cardio: 20 minutes of elliptical or running

Day 7: Rest

Stretch and cool down after each workout session to avoid injury and enhance muscle healing.

Remember that consistency is essential for reaching your fitness objectives. This 30-day beach body exercise plan is intended to push you and help you achieve your fitness goals. Maintain your dedication and focus throughout the program, and you'll be ready to hit the beach with confidence in no time!

Instructions for Completing This Program

Begin slowly and progressively raise the intensity of your workouts as your body adapts.
To optimize the effectiveness of each exercise and avoid injury, use good technique.
To fuel your workouts and aid in recuperation, drink enough water and eat a well-balanced diet.
Let your body rest and rebuild itself after each workout by getting enough sleep.
Rest days are important for avoiding overtraining and allowing your body to fully recover and repair itself.

Achieving a Beach Body

The 30-day beach body workout program is a thorough training plan designed to help you reach your fitness objectives and get in shape for the summer. You can shape your body and enhance your health and wellness by combining strength training, cardio, and correct diet. To avoid damage and allow your body to recover, start slowly, practice appropriate technique, remain hydrated, and take rest days. You can get the beach physique you've always desired with dedication, consistency, and hard work. If you're looking for extra support, remember that our gummies can provide the perfect complement to your diet and fitness plan. Our natural formulas give you a boost of energy, help you sleep better at night, and keep stress levels balanced throughout your day. Plus, they taste great! So be sure to visit HUMBLEROOTS for more information about how our products can benefit you. With dedication and the proper motivation, we know that you’ll reach your goals in no time.