Beach Body Workout Plan: 10 Best Exercises To Stay In Shape This Summer

By Patrick Banks

Posted 5 years agoHEALTH

Multiple studies have shown that the habit of regular exercising can do wonders in every aspect of life. Well, for now, we just need to cope with summer. If you are not regularly into exercising and also not in shape, then relax. We have sorted the best exercise plan for all age groups to make sure that you look your best this summer!

1. Burpee Push-up

This is the ultimate full body exercise. It alone tests your full body strength and aerobic capacities. Studies have shown that this exercise burns 50% more fat than the regular exercises. The best part about this one is that you don’t need a gym. All you need is a floor and the will to do it.

How it’s done:

3 Sets of 10 repetitions

Keep your feet apart, aligned with your shoulders. Go in a squat position with your hands in front of you on the floor. Kick your feet back to the push-up position. Keep your back straight, tighten your abs and lower your chest, until it is an inch or two above the floor. Push back. Then immediately return to the squat position, stand up and jump as high as possible.

2. Dumbbell Lunge

This leg exercise is one of the best, which is not just incredibly easy to learn but also extremely safe and effective. It targets the glutes and quadriceps intensely and also the calves, hamstrings, and the core.

How it’s done:

3 Sets of 10 repetitions

Dumbbell Lunge

For the starting position, stand straight with two dumbbells in your hands by the sides. Step forward with one leg keeping the other stationary behind. Lower your upper body and keep your upper body straight while maintaining the balance. Repeat the whole process again by taking the alternative leg forward.
Caution: This exercise requires a great deal of balance, so if you suffer from balance problems you can avoid it or use your own body weight.

If you aim to get the perfect chest, check out our other chest exercises.

3. Mountain Climber

Mountain climber requires perfect coordination and quick feet. Therefore, it is excellent for improving and testing agility. This one is known for building lower body strength because of the repetitive movements which also helps in increasing the flexibility of the joints.

How it’s done:

3 Sets of 20 repetitions

Mountain Climber

Start with the push-up position. Lift your one leg off the floor and bring the knee as close as possible to the chest keeping the toes on the floor. Go to the starting position and repeat it with the other leg. Choose the pace of the exercise based on your current fitness. If you’re not in a great shape, then keep it slow and with time and experience, increase the pace.

4. Planks

It is one of the best and effective exercises to get a flat and toned stomach. To the ones who have never done a plank before, it may look far too easy to be beneficial, but that’s not true! It improves flexibility, balance, and posture, reduces back pain and last but not the least, tones your stomach.

How it’s done:

3 Sets with 30 sec hold


Get into a press-up position, supporting your weight on the toes and forearms. Keep your bent arms directly below your shoulders. Hold the position for 30 seconds, sucking in the stomach.

5. Ab-wheel Roll

Despite the name, it does not only work the abs, but also the whole body. It develops strength in the upper back, lower back, shoulders, arms, thighs, and hips. Along with the core stability, flexibility and mobility that it provides, it results in improved sporting performance.

How it’s done:

3 Sets of 15 repetitions

Ab-wheel Roll

Kneel on the floor and hold the wheel with both hands in front of you for the starting position. Now, slowly roll the wheel straight forward stretching your body without letting the body touch the floor. And then start pulling yourself back to the start position.

6. Side Planks

Side plank requires you to balance on one arm, thus making it a great pose for strengthening arms, wrists and shoulders. But that’s not all, it also works your core to a huge extent, simultaneously improving balance, concentration and strengthening legs.

How it’s done:

3 Sets with 30 sec hold

Lie on the left or right side with your legs stretched. Prop your upper body up and take the weight on your forearm. Raise your hip until your body forms a straight line and brace your core. Hold the position as long as possible. Increase the difficulty level by raising a leg or arm. Roll over and repeat on the other side.

7. Deficit Deadlifts

Deadlifts are all about working the major muscle groups of the body. This exercise is the one which works on both upper and lower body, including the back muscles.

How it’s done:

3 Sets of 10 repetitions

Stand on an elevated platform like bumper plates or weight plates with 1-3 inches in height. Keep your feet hip-width apart. Squat down and grasp the bar, look forward, keep your back arched and lift the bar. And, then slowly lower the bar.

8. Bench Dips

This exercise is perfect for those who wish to create a swimmer’s body. It basically works on your triceps, the muscles that are found on your upper arm and located beneath the shoulders. It strengthens and tones theses muscles. You don’t have to stay in the gym. Enjoy the nice weather and go out to find some nice benches or stairs to do these exercises. You can also check other easy stair exercises to get back into shape.

How it’s done:
3 Sets of 10 repetitions

Bench Dips
Keep your feet together and legs straight, grab the edge of a bench pointing the elbows backward. Lower the body slowly, keep the back straight and press back up powerfully.

9. Incline Dumbbell Press Reverse Grip

The chest muscles include pectoral muscles which work in coordination with arms, shoulder, neck and the core muscles to produce movement and power. This exercise works wonderfully on these muscles to strengthen and tone them.

How it’s done:
3 Sets of 10 repetitions

Incline Dumbbell Press Reverse Grip
With dumbbells in both of your hands lay down on an inclined bench, arch your back and put your feet on the ground. Extend your arms above your torso and then lower the weights beside your chest and bend the elbows. After a brief pause, take the weights back to the starting position.

10. Side Lateral To Front Raise

Dumbbell lateral to front raise targets your shoulder. It tones the front shoulder muscles which provide the definition for the top of the arms. It also makes your shoulder strong for the everyday activities which include lifting.

How it’s done:
3 Sets of 10 repetitions

Side Lateral To Front Raise

Hold a pair of dumbbells by your side. Slightly bend your elbows, raise the weights to your shoulder height moving it in front of you. Lower the weights without swinging and then repeat this movement again.

At last, always remember to maintain a good hygiene because an excessive amount of sweating can lead to skin infections. Keep tea tree oil wipes or natural body wipes handy to avoid any kind of infection. Or even better, never share your personal items and always take a shower with antifungal body wash after your workout.

It is rather simple to achieve a new height than to maintain it. It is not easy, but it is also not impossible. All you need is the will to do it because these amazing exercises can be learned with time and effort. So, let this summer be the best one ever.

About the author Patrick Banks

Patrick is a Berlin-based dating advisor, motivational speaker, a huge fitness and vegan diet enthusiast and the main editor at Wingman Magazine, specialised in men's health. His ultimate goal is to share with men around the world his passion for self-development and to help them to become the greatest version of themselves. He believes a healthy body and successful social interactions are two main keys to happiness.

3 thoughts on “Beach Body Workout Plan: 10 Best Exercises To Stay In Shape This Summer

  1. I must admit Patrick that I’m very impressed with the diversity and complexity of each of these exercises. I’ve never even thought of doing an incline dumbbell press in the reverse-grip fashion that you’ve depicted in the photo. Burpee’s, lunges, mountain climbers, and planks! Damn! This sure is an incredible list of exercises that is sure to get anyone in summer shape if implemented correctly. Nice article.

  2. Patrick,

    These are some of my favorite exercises all in one place. That being said, I don’t believe there is a best workout for everyone.. it’s all about taking consistent action and whatever plan you can follow is the best one imo.

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