Beach Body Summer Workout

We as human beings come in all shapes and sizes. We often don't have the same bone structure, body fat, height or weight. We also don't often share the same image of "perfection."

HINT: if you have a personal trainer and they tell you, ", if you're not happy with yourself now, you won't be happy when you ." that is usually a clear sign that they're giving you good advice.

To pick the right program quickly, you're best bet is to interview half a dozen experienced personal trainers and have them tailor a custom program for you. If you don't want to go that path, please know the precautions (all of which I have been personally victim to): 1 injuries, 2 over training, 3 improper form, 4 plateauing/not seeing results, 5 no or slow results.

HINT: for you women out there that pick DVD exercise videos based on WANTING TO LOOK LIKE THE INSTRUCTOR, MYTH. You will not get the same results. You may get results, but don't expect a video to transform you into the instructor. You do not know their workout regiment or their diet.

1. What I've learned from P90X: change up your workout often to avoid plateauing. Eating is 99% of body sculpting.

2. Go for body balance and symmetry. Don't be one of those people in the gym with unbalanced bodys (massive upper body and no lower body or vice versa).

3. Drink at least 8 glasses of water (64 oz) a day throughout the day and while working out. I try to drink 12 glasses a day. For women - you will feel more full and not have the craving as much to eat. For men and women - you have to be hydrated or you won't lose weight OR gain muscle. Both are not possible in a dehydrated body.

4. Use the Sauna or Steam Room at least twice a week - this will help you for detoxing and clearer skin.

5. Supplementation needs to be done with proper guidance but CAN drastically improve results. As experts about whey protein, creatine, branch chained amino acids, caffeine, green tea extract, nitrious oxide and multi-vitamins.

6. Eat 5-6 half meals a day instead of 3 large meals.

7. General fitness rule: more calories to gain weight, less calories to lose weight. If I'm trying to lean up, I eat between 2000-2200 calories a day. If I'm trying to gain weight and pack on more muscle, I will be in the 3500-4000 calories a day zone. If you're a woman, you probably want to be around 1600-1800 calories a day with eating good nutritious foods to lose weight or look skinnier. BUT, calculate what you're eating now and cut 100-200 calories off of that while switching from nasty processed and fast foods to healthy, fresh home cooked dishes with no salt and no sugar.

8. DON'T WEIGH YOURSELF MORE THAN ONCE A WEEK and when you do, do it in the morning right after you get up. You want to be consistent here or you'll notice weight fluctuations (your weight fluctuates 2-5 lbs during the day).

9. Don't believe sweat = weight loss. This myth is why people spend hours DANGEROUSLY in the sauna. Sweating is good and will contribute to weight loss, but just the act of sweating does not translate into permanent weight loss. You're just losing WATER WEIGHT. I know this because in high school, I lost as much as 20lbs in a week but this was NOT permanent weight this was water weight by way of dehydration. VERY VERY DANGEROUS and you won't like the results. If you dehydrate yourself as a way of weight loss you look sickly, weak, and it is very likely that your efforts will backfire on you. If you mess up your metabolism from massive weight fluctuations, you could possibly GAIN MORE WEIGHT as a result. Everyone has a target heart rate. Your heart rate will determine if you're burning fat or if you're building up your cardiovascular endurance (that is why sweat does not equal weight loss).

10. Your body needs rest to lose weight or to gain muscle. Listen to your body and get the sleep you need. You can't go wrong with 8 hours of sleep, but you should also know that you need to go to bed at the same time every night.

12. Again...try to cut out sodium as much as you can. Your body does need some but definitely not as much as people eat.

13. That also goes for sugars, sweets, and processed foods. STOP IT if you want to see the results. Everyone that has listened to me and stopped with the sugar and salt has seen results JUST from that change.

14. FOR THE WOMEN - the best bodies I've seen on women are those who also weight train. They're going to a group exercise class that's cardio/aerobic with weights or their workout routine has a cardio and a weight training portion to it. BUT, things get complicated when you pick up weights women...if you don't know what you're doing you should really read up on it. I have too many girl friends who are deathly afraid to pick up weights because they don't want to look like she-hulk AND THAT IS JUST NOT TRUE if you know what you're doing. I also have many girl friends exercising wrong and wondering why they don't see the results they're seeking.

15. It's 90% of #1-14 on this list and 10% your workout. Just make sure the workout matches your goals too.

PHOTO: This is my personal "after" picture taken November '09. I weighed 167lbs in this picture.

This is a workout from Muscle & Fitness magazine written by: Myatt Murphy and program created by CJ Murphy. I have personally completed this workout this past winter ('09) and plan to continue to rotate this workout in every few months. I personally had amazing results packing on 10 lbs over a 6 week time. Personally one of the best workout to gain muscle and strength. If you're a "skinny" body type like myself who can't seem to pack on the size, this workout will be perfect for you (with proper nutrition and supplementation).

I am presenting the workout as I modified it's use:
Workouts below are to be done every other day with 1-2 days off for rest a week. The sprints are to be done 2-3 days a week.

Workout Rules:

Rule 1: Use the heaviest weight possible without sacrificing form. Choose a weight that brings you to muscle failure within 1-2 reps of finishing each set. If you finish the listed reps with ease, you need to go up in weight.

Rule 2: Single digit exercises need to be done pyramid style increasing in weight each set as prescribed in the above notes.

Rule 3: For single set exercises (50/60/70), work as quickly as possible with no more than 1 minute of resting inbetween attempts/sets. No more than 2 minutes of rest between exercises.

Rule 4: DO NOT DO ANY EXTRA WORK**, that means no extra cardio, CORE or ab work.

IF YOU DON'T THINK THIS WORKOUT IS "TOUGH," YOU SHOULD ASK YOURSELF IF YOU'RE RESTING TOO MUCH AND/OR IF YOU'RE WORKING OUT WITH ENOUGH WEIGHT.

SPRINT CONDITIONING PROGRAM:

Week 1 (All are in yards)

20 x 3
40 x 3
60 x 3

Week 2

20 x 2
40 x 2
60 x 2
80 x 2

Week 3

20 x 3
40 x 3
60 x 3
80 x 3

Week 4

30 x 2
50 x 2
75 x 2
100 x 2

Week 5

30 x 3
50 x 3
75 x 3
100 x 3

Week 6

30 x 2
50 x 4
75 x 4
100 x 3

BETWEEN SPRINTS, rest no more than one minute.

Day 1
High-Bar Squat 3/12(sets/reps)
Dip (parallel bar) 1/50
Back Extension 4 (Sets)*
Sit-Up 1/50

Day 2
Pull-Up 1/50
Heavy Dumbbell Walking Lunge 4
Dumbbell Incline Bench Press 4
One-Arm Barbell Deadlift 4

Day 3
Barbell Overhead Press 3/12
Romanian Deadlift 4
Barbell Row 4
Dumbbell Step-Up 3**
Windshield Wiper 1/50

NOTES:
For exercise with one set, do as many reps as you can as quickly (and correctly) as possible, stop just short of failure so you can restart the exercise quickly. *Where you see four sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10, 4th 6-8. **Where you see three sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10.

Day 1
High-Bar Squat 3/15(sets/reps) ADD 10% more weight than last week
Dip (parallel bar) 1/60
Back Extension 4 (Sets)*
Sit-Up 1/60

Day 2
Pull-Up 1/60
Heavy Dumbbell Walking Lunge 4
Dumbbell Incline Bench Press 4
One-Arm Barbell Deadlift 4

Day 3
Barbell Overhead Press 3/15 ADD 10% more weight than last week
Romanian Deadlift 4
Barbell Row 4
Dumbbell Step-Up 3
Windshield Wiper 1/60

NOTES:
For exercise with one set, do as many reps as you can as quickly (and correctly) as possible, stop just short of failure so you can restart the exercise quickly. *Where you see four sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10, 4th 6-8. **Where you see three sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10.

Day 1
High-Bar Squat 4/20(sets/reps) ADD 5% more weight than last week
Dip (parallel bar) 1/70
Back Extension 3 (Sets)*
Sit-Up 1/70

Day 2
Pull-Up 1/70
Heavy Dumbbell Walking Lunge 3
Dumbbell Incline Bench Press 3
One-Arm Barbell Deadlift 3

Day 3
Barbell Overhead Press 4/20
Romanian Deadlift 3
Barbell Row 3
Dumbbell Step-Up 3
Windshield Wiper 1/70

NOTES:
For exercise with one set, do as many reps as you can as quickly (and correctly) as possible, stop just short of failure so you can restart the exercise quickly. *Where you see four sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10, 4th 6-8. **Where you see three sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10.

Day 1
Low-Bar Squat 4/6
Weighted Dip (parallel bar) 1/50
Cable Pullthrough 4
Weighted Sit-Up 1/70

Day 2
Weighted Pull-Up 1/50
Heavy Dumbbell Reverse Lunge 4
Decline Dumbbell Bench Press 4
Dumbbell Side Bend 4

Day 3
Barbell Overhead Press 4/8
Back Extension/Row 4
Barbell Shrugs 4
Front Squat 4
Hanging Leg Raise 1/50

NOTES:
For exercise with one set, do as many reps as you can as quickly (and correctly) as possible, stop just short of failure so you can restart the exercise quickly. *Where you see four sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10, 4th 6-8. **Where you see three sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10.

Day 1
Low-Bar Squat 4/8 ADD 10% more weight than last week
Weighted Dip (parallel bar) 1/60
Cable Pullthrough 4
Weighted Sit-Up 1/60

Day 2
Weighted Pull-Up 1/60
Heavy Dumbbell Reverse Lunge 4
Decline Dumbbell Bench Press 4
Dumbbell Side Bend 4

Day 3
Barbell Overhead Press 4/10 ADD 10% more weight than last week
Back Extension/Row 4
Barbell Shrugs 4
Front Squat 4
Hanging Leg Raise 1/60

NOTES:
For exercise with one set, do as many reps as you can as quickly (and correctly) as possible, stop just short of failure so you can restart the exercise quickly. *Where you see four sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10, 4th 6-8. **Where you see three sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10.

Day 1
Low-Bar Squat 4/10 ADD 10% more weight than last week
Weighted Dip (parallel bar) 1/70
Cable Pullthrough 3
Weighted Sit-Up 1/70

Day 2
Weighted Pull-Up 1/70
Heavy Dumbbell Reverse Lunge 3
Decline Dumbbell Bench Press 3
Dumbbell Side Bend 3

Day 3
Barbell Overhead Press 4/12 ADD 5% more weight than last week
Back Extension/Row 3
Barbell Shrugs 3
Front Squat 3
Hanging Leg Raise 1/70

NOTES:
For exercise with one set, do as many reps as you can as quickly (and correctly) as possible, stop just short of failure so you can restart the exercise quickly. *Where you see four sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10, 4th 6-8. **Where you see three sets, do pyramid style reps, increasing weight after each set: 1st 12-15 reps, 2nd 10-12, 3rd 8-10.

This workout is a tough workout hard on the joints. DO NOT do this workout for more than 30 days. This is specifically for fast results but is also very hard on the body. All sets should be done to muscle failure.

+ = warm up set
*= pyramid the poundage
5 workouts a week start where u left off the week before

Workout 1

Bench press * + 3x8,6,5
Incline press 2x6-8
Flyes+ 2x8-10
Wide grip dips 1x8-10
Cable flies or crossovers 1x8-10
Incline cable flies 1x8-10
Behind neck press+ 1x8-10
AFTERSHOCK SUPER SET
Behind neck press 1x6-9
Lateral raises 1x6-9
AFTERSHOCK SUPERSET
forward lean lateral raises
(against incline bench) 1x6-9
standing lateral raises 1x6-9
barbell or dumbbell raises 1x6-9
scull crushers+ 1x8-10
AFTERSHOCK SUPERSET
SKULL CRUSHERS 1X6-9
STARIGHT BAR PUSHDOWNS 1X6-9
AFTERSHOCK SUPERSET
Rope push downs 1x6-9
Bench dips 1x6-9

Workout 2

Squats*+ 3x8,6,5
Sissy squats 3x8-10
Leg extensions+ 3x8-10
Leg curls (drop set)+ 1x8(6)
One leg curls 1x10
Wide leg curls 1x10
Hyperextensions 1x10
Seated calf raises+ 1x10
One leg calf raises (body weight) 3x9-15
AFTERSHOCK SUPER SET
Standing calf raises 2x10-15
Leg press calf raises 2x10-15
Hanging knee ups 2x8-10
Ab bench crunches 3x8-12

Workout 3

Wide grip chins*+ 3x8,6,5
Straight bar pull over + 3x8-10
Parallel grip chins 2x8-10
Shrugs+ 2x8-10
Dumbbell row 2x8-10
Bent over laterals 2x8-10
Barbell curls+ 1x10
AFTERSHOCK SUPERSET
Barbell curls 1x6-9
Dumbbell preacher curls 1x6-9
Concentration curls 1x10
Cable hammer curls 2x8-10
AFTERSHOCK SUPERSET
Reverse wrist curls 1x10
Barbell reverse curls 1x10
AFTERSHOCK SUPERSET
Barbell wrist curls 1x10
Behind the back wrist curls 1x10
Forearm rockers 1x10

Workout 4

Behind the neck press*+ 3x8,6,5
One arm incline laterals 2x8-10
Standing lateral raises 3x8-10
Smith machine incline press + 1x8
Aftershock superset
Smith machine incline press 1x6-9
Incline cable flyes 1x6-9
Bench press+ 1x10
Aftershock superset
Bench press 1x6-9
Low cable flyes 1x6-9
Middle cable flyes 1x10
Skull crushers+ 3x9,7,5
Over head dumbbell extensions+ 2x8-10
Bench dips 2x8-10

Workout 5

Stiff legged deads+ 2x8-10
Leg curls+ 2x8-10
One leg leg curls 1x7-10
Stiff legged dead lifts (1 ¼) 1x6-8 (go all the way down, come up a ¼ then back down then all the away up, that's 1 ¼ )
Squats 1x10
Aftershock superset
Squats 1x6-9
Leg extensions 1x6-9
Low back machine 1x8-10
Standing calf raises+ 3x9-12
Leg press calf raises 3x9-12
One leg calf raises 2x15-20
Seated calf raises 1x8-10
Hanging knee ups 1x8-10
Aftershock superset
Hanging knee ups 1x8-10
Twisting crunches 1x10-15

Workout 6

Shoulder width machine rows+ 1x8-10
Aftershock superset
Shoulder width machine rows 1x6-9
Bent over laterals 1x6-9
Dumbbell shrugs+ 1x8-10
Wide grip chins+ 1x8-10
AFTERSHOCK SUPERSET
Wide grip chins 1x6-9
Machine pullovers 1x6-9
Rope rows 3x9,7,5
Barbell curls+ 2x8-10
Incline curls+ 2x8-10
Concentration curls 2x8-10
Hammer curls 2x8-10
Barbell reverse wrist curls 3x9-12
Barbell wrist curls 3x9-12
Reverse curls 1x 8-10

IF YOUR GYM DOES NOT HAVE THE EQUIPMENT TO COMPLETE EACH WORKOUT, YOU ARE ALLOWED TO SWITCH OUT 2 EXERCISES FOR SIMILAR EXERCISES WORKING THE SAME MUSCLE GROUP. ALTERING THE WORKOUT WILL ALTER RESULTS.

60 SECONDS REST IN BETWEEN SETS

120 SECONDS REST IN BETWEEN EXERCISES

Workout A
Legs, Chest and Biceps

Squats10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps

Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps

4 times a week, resting every-other day. Starting out with 15-20 minutes of high intensity interval cardio.