As the snow is starting to melt and the winter season is waving us goodbye, there is only one thing on our mind; how do I get that summer beach body? Let me be the first one to admit that at the end of the chilly season, when spring is just around the corner, I always come up with a diet and workout routine to help me get back in shape. The plot twist, however, is that I failed a streak of four years in a row. Nonetheless, that doesn’t stop me from trying over and again the next year with if not more, the same amount of determination. What I still haven’t seemed to figure out is, where am I lacking? Despite having tried my utmost best and pushing myself to strictly follow both my workout routine and the (mostly extremely merciless) diet plan, I don’t get the desired results. If you are someone like me and have been disappointed at the hands of countless beach body challenges, the cycle ends right now!
I am going to introduce you to a tried-and-test 30-day beach body plan that is certain to help you reach your goal. I know you’ve heard this enough times to not simply fall for words and get your hopes up only to end up back in bed with your comfort food. I don’t blame you for having such trust issues, I’ve been there, but trust me when I say, you truly are thirty days away from getting your dream body. On that note, let’s get started! In this wonderful journey, I’m not only going to draw you an exercise plan but also go over some essential tips and tricks to further ease this for you.
Dietary modifications you need to make
The food you eat is your body’s fuel. I cannot emphasize it when I said, the diet you consume plays a highly significant role in how your body turns out to be. If you are living off pizza and other fried fast foods, the workout routine you chose and followed is going to have little authority over whether you get that beach body. Don’t get me wrong! I am in no manner suggesting you cut down on your meals. All you need to steer clear is fatty, fried foods as much as you can and replace them with natural foods. As a bonus, this new modification is also going to make you healthier and give your bones the strength they are going to need to fulfill the physical requirements of this 30-day beach body plan. Some foods that you might want to incorporate into your diet are mentioned as follows;
- Dairy products (preferably low fat)
- Whole nuts
- Dates
- Eggs (preferably egg yolks)
- Fruits (preferably citrus fruits)
- Vegetables (green leafy vegetables are your best friend)
- Legumes
- Seeds
In this regard, reaching out to your nutritionist or doctor would be the most favorable alternative. They will be able to provide you with a personalized diet plan according to your body type.
In addition to this, staying hydrated is the key to getting started with this challenge or for that matter, any challenge! Drinking water allows your body to be more flexible which in turn makes it easier for you to perform exercises as well. It wouldn’t be wrong to say, this is one of the many secrets of gymnasts and how they can impressively work their bodies. As if this isn’t enough, researchers have also proven water to be a way to get rid of excessive hunger and the urge to munch on snacks between meals. Your body doesn’t wholly understand your desire to achieve that hot summer body, for which reason, it is going to stick to its prior (if unhealthy ways). It is your job to minimize the number of processed foods you consume. A way to deal with this is to go for green tea whenever you get the impulse to eat something (aside from meals). You can thank me later!
Keep yourself motivated
I know, it’s easier said than done. Keeping yourself as energetic as you are in the beginning is going to be one of the most arduous challenges during these upcoming days. There are going to be days when you are going to want to give it all away to the temptation of your favorite cheesy pasta or perhaps you will be too tired to get out of bed. That is also when it is also the most important to stay truthful and loyal to your mission! The way I used to go about this was to constantly remember the reason why I set off on this ‘bodily adventure’. Secondly, you are going to want to split your entire plan into manageable tasks. As a whole, it may seem like a mountain you have to climb but broken down into bits, you will find it to be far more undemanding.
Last but not least, if not all of us, most of us tend to overexert and exhaust ourselves in the name of determination. What we seldom fail to realize is the impact of our mental well-being on our physical health is rather noteworthy. Exhaustion may be the reason behind your effort going in vain at the end of the day. Your body and your mind should both work together and be on the same page for you to get closer to your aim day by day and with every routine that you complete.
Warm-up routine
Before we get into the workout plan you’re going to be following for the next month, let’s have a quick go through the warm-up that you need to do beforehand. You might think that warm-up exercises are unnecessary and honestly, I don’t blame you. I was under the same impression till I compared how upbeat and unchallenging my daily workout routine was when I went through a warm-up before the actual session instead of when I didn’t. Therefore, take my word for this and give it a try for at least a week or two. I’m certain you will be convinced for yourself. The warm-up that you perform shouldn’t necessarily be a bundle of proper exercises that may tire you instead of paying the sole purpose. I would suggest you come up with a personalized warm-up schedule as per your body’s mobility and ease. Dynamic exercises are generally preferred because of their all-rounder nature as they tend to put your entire body muscles to a test. A few exercises that your dynamic warm-up should include are mentioned as follows:
- Rotational lunge
- Side shuffle
- Straight leg kick
- Leg swings against a wall (these will tremendously help you as you go further into your 30-day beach body challenge!)
- Hip circles (you will likely find these laborious in the beginning but trust me, they’re worth the effort)
- Jogging
What time of the day is best to exercise?
I hope you are as excited as I am for you to get started! Believe me, when I say, this is going to be the journey of a lifetime so let’s dig right into it.
Working out in the morning before you have your breakfast is a great way to get started with your day. That is when your energy is at its peak and exercising will also help you wake your mind up like no other. These are not my words, but of renowned health experts that think that your body’s metabolism is at its most active and not too different in the case of your brain as well. I admit that it is not one of the easiest tasks to tune in to a new, comparatively more active schedule, especially if you are someone who likes to sit in bed and scroll through social media. In that circumstance, indulge yourself in it gradually and slowly before you get all in for your 30-day beach body challenge. To give an example, you may start by getting rid of your habit of staying in bed for stretched hours after getting up. After you have adjusted well with this, move onto the next step which is to free yourself of the practice of checking your phone the first thing after you have risen. If the prior two techniques go smoothly, congratulations! You are ready to make a start with your month-long plan. I wish you the very best of luck!
Day # 1: You’ve got this!
Candidly, I would strongly advise you to follow the same routine that is provided for each day of the month. At the same time, if you fail to do so it is not the end of the world! In that case, you may go for the bonus exercises provided. They will likely make up for your omission of days in the challenge. Additionally, it is never too late to try again.
- 10 sit-ups
- 20 jumping jacks
- 10 squats
- 5-10 pushups
Day # 2
- 20 High knees/ jumping jacks
- 10 – 15 second planks
- 10 lunges
- 5 – 10 push-ups
Day # 3
- 20 jumping jacks
- 10 sit-ups
- 10 squats
- 5 – 10 push-ups
Day # 4
Congratulations! It’s your rest day. Throw on your best outfit and do what makes you feel like you’re at the top of the world.
Note: if you want to perform a set of exercises just to stay in shape, scroll down to the bonus exercises category.
P.s. I am inspired by your determination.
Day # 5
- 20 high knees
- 10 second plank
- 10 lunges
- 6 push ups
Day # 6
- 25 – 30 jumping jacks
- 12 – 15 sit-ups
- 10 – 15 squats
- 5 – 10 push-ups
Day # 7
- 25 – 30 high knees
- 12-second plank
- 10 – 15 lunges
- 5 – 10 push-ups
Day # 8
- It’s your rest day. Yaay!
Day # 9
- 25 jumping jacks
- 14 sit-ups
- 14 squats
- 8 Push-ups
Day # 10
- 25 high knees
- 14 – 15 second plank
- 14 lunges
- 5 – 10 push ups
Day # 11
- 25 – 30 jumping jacks
- 16 sit ups
- 15 – 20 squats
- 10 push ups
Day # 12
- It is your rest day!
Day # 13
- 30 high knees
- 15 – 20 second plank
- 15 – 20 lunges
- 10 push ups
Day # 14
- 30 jumping jacks
- 18 sit ups
- 18 squats
- 10 – 15 push ups
Day # 15
- 30 high knees
- 20 second planks
- 15 push ups
- 22 squats
Day # 16
- Give yourself a break, you deserve it.
Day # 17
- 36 jumping jacks
- 20 sit-ups
- 15 push-ups
- 20 squats
Day # 18
- 35 high knees
- 20 second plank
- 15 push ups
- 20 lunges
Day # 19
- 36 jumping jacks
- 22 sit ups
- 23 squats
- 15 push ups
Day # 20
- Free style!
Day # 21
- 37 high knees
- 22-second plank
- 23 squats
- 15 push-ups
Day # 22
- 40 jumping jacks
- 24 sit ups
- 24 squats
- 15 push ups
Day # 23
- 40 high knees
- 24-second plank
- 24 lunges
- 16 push-ups
Day # 24
- Guess what day it is? Rest day!
Day # 25
- 40 jumping jacks
- 26 sit ups
- 26 squats
- 16 push ups
Day # 26
- 40 high knees
- 26 second plank
- 17 push ups
- 26 squats
Day # 27
- 45 jumping jacks
- 28 sit-ups
- 18 push-ups
- 28 squats
Day # 28
- You earned this rest day.
Day # 29
- 45 high knees
- 28-second planks
- 18 push-ups
- 28 lunges
Day # 30
- 50 jumping jacks
- 30 sit ups
- 30 squats
- 19 push ups
Bonus Exercises
- 50 high knees
- 30-second plank
- 30 lunges
- 20 push-ups
