Matt’s Routine to get Beach Body Ready!

Summer is one of those times that can creep up on us if we aren’t aware and if you go by the popular gym saying that ´summer bodies are made in the winter´ then you might be thinking you have left it a little late already! But don´t worry, there’s still time to get your summer body ready and here’s how!

Day 1

Upper Body Push

A-Chest press

B-Seated Shoulder press

C-Incline Chest Press

D-Dumbbell Shoulder Press

E-Cable Fly Machine

F- Tricep Pushdown

G-Rope Tricep Pushdown

Day 2

Upper Body Pull

A-Lat Pulldown

B-Seated Row

C-Single Arm Dumbbell Row

D-Dumbbell Bicep Curls

E-Ez Bar Bicep Curls

F-Rope FacePulls

This program can be worked with a day off in between each workout, so ideally Monday, Wednesday and Friday would be your workout days. You´ll complete each exercise before moving onto the next, so you´re going to do 3 sets of 10-15 reps of exercise A before moving onto exercise B. Between each set you´re going to rest a maximum of 90 seconds before performing the next set.

In addition to hitting the gym 3 times in the week, you are going to shoot for a simple step count each day of ten thousand steps. On days when you find yourself less active, you will have to get outside for a walk or hit the treadmill after your workouts to actually get the steps in.

Day 3

Legs

A-Leg Press Machine

B-Leg Extension

C-Lying Hamstring Curls

D-Reverse Lunges

E-Abductor Machine

F-Hack Squat Machine

Nutrition

In terms of nutrition, for the first few weeks you are going to want to track everything you are eating, either by using an app such as myfitnesspal, or just writing it down manually. Studies have shown that just the act of tracking what you are eating is enough to elicit a change in body weight, call it a level of self awareness and self accountability. I´m pretty sure people nowadays have an understanding of what foods they should consume less of when fat loss is their primary goal. So we´re just going to work on tidying your diet up a little, small steps before delving deeper into nutrition!

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