For today’s session we would be focusing on superset training, which involves performing 2 exercises back to back without any rest. Again we would concentrate mainly on the major muscle groups of the chest, back and legs but would pick exercises that would also target his shoulders, arms, core as well as his heart and lungs. Below are the supersets, which we used for this session as well as a short video showing Sam performing the last set of each.

Superset 1.

TRX Atomic press-up: Not only does this hit the chest but it is also a killer for the abdominals.

Kettle floor press with leg up: By lifting your legs this gets you using your core more to help stabilise the body as well as helping to place more emphasise on your chest.

Superset 2.

Double kettlebell swings

TRX Rows

Superset 3.

Powerbag squat with shoulder-to-shoulder press

Reverse lunge with powerbag upright row: By reaching forward with the bag as you lunge will force you to use your core muscles to help to stabilise your body and prevent the weight of the bag throwing you off balance.

Superset 4.

Press-ups with handclaps: (Not shown) Sam got into a press-up position and I knelt in front of him. He performed one press-up and then lifted his right hand of the floor and clapped my right hand aiming to keep his body still by engaging his core muscles. He then repeated with another press-up followed by left hand clap.

Medicine ball V-up.

Sam will be quick to admit that he often finds it hard to motivate himself and gets bored easily. Because of this I decided to get away from his usual way of training, which was to spend at least an hour in the gym training 1-2 muscle groups per session. Instead we would focus on high intensity circuit training as this would help to keep his heart rate up (so we can rediscover his six-pack) and the time spent in the gym down. We would base sessions around compound barbell exercises such as clean and presses; deadlifts and rows etc as well as kettlebell; powerbag and TRX work.

In the video we are finishing off a 4-exercise circuit that involves barbell clean and press. Single hand kettlebell swings, powerbag bent over rows and explosive press-ups. Sam completed 10 reps on each exercise and we did 4 circuits in total. At the end of this and once Sam had got his breath back we finished the session off with some abdominal work. 3 supersets of medicine ball V-ups and Russian twists followed by 3 sets of TRX rotational Jack-knifes did the trick.

1. : 

I will be posting more of Sam’s workouts over the next 8 weeks and a sample of the diet he has been following. At the end of the 8weeks we will post some photos of the results.

The first 3-week plan will be an open post so everybody can give it a try and then the rest of the plan will be posted in our member’s section. If you want to give this 12-week plan a go and are not yet a member then simply sign up today and start your journey towards the beach body you desire.

Weeks 1-3.

Warm up:

Before starting any workout always begin with a 5-10 minute warm up. Start with 5 minutes of gently cardio (cycling, rowing, cross-trainer etc) to raise your heart rate and core temperature and then do the following exercises to help prepare your body for the resistance training. Do 2 sets of 12 on each exercise.

Medicine ball extension and flexion: Hold a light medicine ball with both hands and assume a squat position by bending your knees and sitting your bottom back whilst keeping your chest lifted. From this position stand up and swing the ball over your head keeping the movement controlled. Return to the start position and repeat.

Medicine ball rotations: Hold a light medicine in both hands with arms extended. From an upright position rotate from your trunk moving the ball from one side to the next.

Prisoner squat: Stand upright with your hands resting behind your head. Lower into a squat by bending your knees and keeping your chest lifted whilst keeping your weight through your heels. As you stand up raise onto your toes and hold for a second before repeating.

Lunge with rotation: Step forward and descend into a lunge by bending your front and back knees. Your front knee should be in line with your front ankle and your back knee should be just off the floor. As you lunge rotate your trunk towards the same side as your front leg whilst keeping an upright posture. Step back and repeat on the opposite leg.

Core:

The workout starts with 2 core exercises. These will help get the muscles around your trunk switched on and ready for the main resistance programme.

Plank: Rest on your forearms and toes keeping your abs pulled in (imagine pulling your belly button towards your spine) and glutes tight (muscle in the bottom) so your back remains flat. Begin by holding this position for 10-20 seconds and then aim to work up to 40 seconds-1 minute over the next 3 weeks. If you find it hard then start with your knees on the floor and work up to the full plank. Complete 3 sets with a 30-40 seconds rest in between.

Heel taps: Start on your back with legs in the air and knees slightly bent. Keeping your abdominal muscles pulled in slowly lower one foot to the ground until your heel touches the floor without your back lifting. Return to the start position and then repeat with the opposite leg. Start off with 6 reps per leg and work up to 10 reps per leg. If it becomes easier then perform the exercise with legs straight to increase the range of movement. Complete 3 sets with a 30-40 second rest in between.

Members can see these 2 exercises in action at the adbominal post.

Main workout:

Press ups: Hold your body in a straight line with your hands slightly wider than your shoulders. Lower your chest to the floor under control keeping your elbows out to the side and slighlty below your shoulders. Aim to complete 3 sets of 12 reps with a 30-40 second rest in between. If you can’t do full press-ups then start with your knees on the floor. Build your reps up to 20 over the 3 weeks. If you can then complete 3 sets of 20 on your toes and find it comfortable then look at a harder variation such as raising your feet on a low step box.

Dumbbell squat: Stand with your feet hip width with your toes pointing forward and hold a dumbbell in each hand with your arms hanging by the side of your body. Bend your knees and sit your bottom back whilst keeping your arms straight and chest up. Lower until your thighs are parallel to the floor making sure your knees are in line with your feet and your weight is through your heels. Return to the start position and repeat. Start with 3 sets of 12 and work up to 20 reps. Once you can complete 3 sets of 20 and it feels comfortable then increase the weight of your dumbbells slightly.

Lat pulldown.: Sit facing the machine and grab the handles with a wider than shoulder width grip. Pull the handle towards your chest by bending your elbows. Keep your chest lifted but don’t lean back. Take the bar just below your chin and then slowly return to the start postion. Find a weight that youu can complete 3 sets of 12 reps with and then build up to 20 reps. Once you can complete 20 reps with perfect technique then slightly increase the weight. (If this machine is not available to you then please contact me for an alternative).

Dumbeel lunges: Hold a dumbbell in each hand with your arms by the side of your body. Step forward and lower into a lunge by bending both knees and lowering your hips towards the ground. Your front knee should by over your front ankle and your body should remain upright with a flat back. Step back and repeat on the opposite leg. Aim to complete 3 sets of 6 reps per leg and then work up to 10 reps per leg. Once you can do this then slighlty increase the weight.

Standing dumbbell shoulder press: Hold the dumbbells at shoulder level with palms facing away. Press the weights overhead untill both arms are fully extended but without locking your elbows. Return under control to the start positon and repeat. Complete 3 sets of 12 reps and work up to 20 reps. Once you can complete 3 full sets of 20 then increase your weight slightly.

Cardio;

For the first 3 weeks of the plan the aim is to complete 20 minutes of steady rate cardio training. This can be done on any piece of cardio equipment i.e. rower, cycle, treadmill etc or you could do 10 minutes on 2 pieces of kit. The aim is to work at around 70% of your maximum heart rate. A simple way of working out your max heart rate would be 220 minus your age and then 70% of this. So for example a 20 year old would have a max HR of 200 and so their target HR would be around 140 beats per minute. If you have not got access to heart rate monitors then use the perceived exertion scale. To do this think of a scale of 1-10, 1 indicates you are working at a level that is very comfortable which you could sustain for 30 minutes without any difficulties. Level 10 means you are working at your maximum intensity which you would only be able to sustain for a few seconds. During the 20 minutes you want to be working around a level 6-7 (So that you are breathing heavier but still able to talk).

Cooldown: After your cardio section spend 5 minutes lowing your heart rate with some gently cardio and then finish with some static stretching for your major muscle groups (chest, back, legs). Hold each stretch for 20-30 seconds.

Aim to complete this workout 3 times per week with at least one rest day in between. Make sure you are progressing the intensity over the 3 weeks whenever you can.

DIET: To get your beach body not only do you need to be working hard in the gym but you also need to be following a healthy balanced diet. For all members you can contact me for your personalised eating plan that will accompany this woekout.

I will be posting the next part of this workout plan over the next couple of weeks, if you have any problems with this part of the workout then please get in touch.

Chest Challenge:

Destroy your upper body in this press up challenge.

This challenge involves nothing more than your bodyweight. Start with one press up and then go into a kneeling position and perform one kneeling sprawl. Each time increase both exercises by one rep.

Example:

1 Press up with 1 sprawl

2 press ups with 2 sprawls

3 press ups with 3 sprawls

See how many press ups and sprawls in can complete within the 5 minute round.

Exercise technique:

Kneeling sprawl: Start from a kneeling position and place both hands on the floor and then jump your legs back and out to the side dropping your hips to the ground whilst keeping your chest up (same as a standing sprawl). Kick your legs back in and return back to a kneeling position.

Ultimate Abs:

Combine a crunch and a guard sit up to hit your core whilst getting your heart and lungs working too.

Again this challenge only requires your bodyweight. Complete one abdominal crunch followed by a guard sit up. Each time increase your crunch by one whilst keeping the guard sit up to a single rep.

Example:

1 Crunch with 1 guard sit up

2 Crunches with 1 guard sit up

3 Crunches with 1 guard sit up

See how many crunches you can complete within the 5 minute round.

Exercise technique:

Guard sit up: Start in a crunch position and as you sit up tuck one foot under your bottom whilst extending your opposite leg straight out. From here get onto the knee of your bent leg and then push yourself up into a standing position without using your hands. Check out the sample round at the MMA Conditioning link and on it you will see a medicine ball guard sit up being performed.

 Warm up: Spend 5-10 minutes warming the body up with a mixture of light cardio, mobility exercises and stretching.

Perform the first 2 exercises back to back for 3 sets with a 45 second rest between sets.

Floor Bridge: 12 reps

Heel taps: 10 reps per leg (Lay on the floor with your legs in the air and knees bent. Lower one leg at a time to the floor until your heel taps the ground. Return to start position and repeat with opposite leg).

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets.

Single leg squats: 12 reps per leg

Step jumps: 12 reps. Stand in front of a step box and jump 2 footed onto it aiming to land softly with knees bent. Step down and repeat.

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets.

Dumbbell lunges: 10 reps per leg

Dumbbell step ups: 10 reps per leg

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets

Dumbbell side lunge: 10 reps per leg

Straight legged deadlifts: 12 reps

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets

Plank: Hold for up to 45 seconds

Stability ball crunch: 12 reps

If your aim is to lose body fat as well as improve your muscle tone then finish the workout with 20 minutes of moderate intensity cardio before cooling down and stretching.

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