The UK summer officially started on the 21st June. For the stylish, young, and trendy male it’s the perfect opportunity to get your kit off, and show off your proudly sculpted beach bod. But if you’re like most, you have left it until the last minute. Panic then ensues and you accept it’s too late.
Here’s a selection of exercises that will transform your body within just 7 days.
High Intensity Interval Cardio
Start your workout with HIIT (High Intensity Interval Training) using a Watt Bike, this will speed up your fat loss and take your body composition to a whole new level.
a) 3 minute brisk warm up
b) 20 seconds sprint (maximum effort), followed by 100 seconds slow recovery cycling, repeat this 5-7 times
c) 3 minute cool down
Lifting weights is single handedly the best way to improve your body composition. Get lean, and feel confident (both in and out of clothes).
Here’s three of the King Beach Bod Exercises…
Keep your back flat against the pad as you press the weight up. If you want to hit the outer part of your chest, go wider. To hit the inner part, go narrower and to hit the overall pectorals go in-between the two. Leave your ego at the door, by taking three seconds to lower the weight down to your chest, before contracting the weight back up to the top. Complete four sets, between 8-15 reps (rest 45-60 seconds per set).
Maintain a neutral spine, and keep the bar close to your body as you bend down to lift the weight. Uphold your neutral spine and head position throughout the movement as you contract your legs, stomach and upper back muscles to lift the weight to the top. Focus on keeping a neutral spine and maintaining muscular tension throughout each rep. Complete four sets, between 6-10 reps (rest 45-60 seconds per set).
Retain a neutral spine and head position as you squat down to 90 degrees. Pause for one second at the bottom of each rep, then contract your legs by pushing down into the floor before squatting back up to the top. Take two-three seconds lowering the weights, pause at the bottom for one second and then squeeze up to the top. Complete four sets, between 6-10 reps (rest 45-60 seconds per set).
Edited by George Cheley