Ultimate Beach Body Workout
With the POWERTEC Levergym
By: Ian Lauer CSCS
Ultimate Beach Body Workout is not as challenging as dance combos .If you are familiar with the POWERTEC line then you are aware of their commitment to helping you develop to your peak potential in the areas of Strength and Athletic Performance. What you may not have associated with POWERTEC to this point is their line’s ability to help you reach your aesthetic potential. You ask, “What is ‘aesthetic potential?’” Simply put, creating YOUR BEST LOOKING BODY possible. Let’s be honest, we ALL want to look great. Sure, getting stronger and performing better applies to many people out there; however, wanting to LOOK OUR BEST applies to everyone. When do people think about looking their best the most? Summer time…also known as Beach Season is when people really think long and hard about looking their best. Why do you think everyone and their mother in the fitness business has some sort of a “Beach Body” program? That’s because in the end we all want to look great as if we are ready to hit the ultimate beach body workout and turn heads.
Many companies have programs out there that will help you shed some weight and reveal some lean muscle which is great. The problem though is that few focus on ADDING LEAN mass in the process. Putting on GOOD MUSCLE is often sacrificed in many of the “BEACH STYLE” programs in lieu of just burning calories to cut fat. The result is a body that looks better in the short term; however, it is highly possible that muscle is being lost along the way as well. This ends up producing a reduction in the base metabolic rate from the loss of calorie incinerating muscle. The end result can vary from person to person, but my worry is in the long run that these trainees become “skinny-fat.” Rather than risk that I prefer to focus on solid strength training routines with adjusted reps, sets and splits to maximize fat loss while maintaining and even gaining lean mass. The end result is the ULTIMATE BEACH BODY that YOU CAN MAINTAIN.
“How does one change the reps, sets and splits to achieve the Ultimate Beach Body?” The key lies in working during MORE of your workout. Frequently we rest for fairly long periods between sets. This is ok when working to put on as much size or strength as possible. But, when we want to add SOME lean mass and SHED FAT we need to focus on that which will help us lose that pesky adipose tissue. We do that with SHORTER REST and MORE REPS. The result is WORKING DURING MORE OF YOUR WORKOUT. This means leaving the cell phone in the other room and not watching TV during the workout. The focus must be on MOVEMENT. Movement during the exercise and Movement from one exercise in a very quick fashion to the next is imperative. To help make this as doable and effective as possible it is a good idea to use the SUPERSET concept. When “Supersetting” we work on two or more different exercises in immediate succession.
For example: Three Supersets of Incline Bench Press, Low Cable Row, Calf Raise looks as follows:
1. Incline Bench Press
2. Low Cable Row
3. Calf Raise
4. Incline Bench Press
5. Low Cable Row
6. Calf Raise
7. Incline Bench Press
8. Low Cable Row
9. Calf Raise
As mentioned before the key is moving from one exercise directly into the next and so forth. It is a good idea to use exercises in each set that are not working the same muscle group for this type of workout. This allows you to go through the routine and with as little rest as possible for the duration of the session. This keeps your body rolling and metabolism revved for the entirety of the workout. In this style of training we are essentially getting a great strength routine and simultaneously getting in a cardiovascular session.
When it comes to reps and sets, working with 15-25 reps per set in a total of 3 sets will yield the results for which you are looking. Beyond the reps and sets you will also want to consider how many body parts you will be training in a given workout. Training anywhere from 2-4 body parts per workout is ideal for this type of workout. Occasionally a Full-Body workout can be beneficial as well to really spike the metabolism. As for how many days per week will be necessary for this style of training: That depends on how many body parts per day you decide to hit; but, I will say that four sessions per week will work incredibly well with this kind of training.
If you have stuck with me through all of the explanation, thank you for your attention! So without any further ado let’s take a look at a sample ULTIMATE BEACH BODY PROGRAM on the POWERTEC Levergym.
The ULTIMATE BEACH BODY on the POWERTEC LEVERGYM
1. MONDAY (Chest, Back, Calves)
2. TUESDAY (Quads, Hamstrings, Abs)
3. THURSDAY (Shoulders, Arms, Calves)
4. SATURDAY (Full-Body)
For each Superset perform 3 sets of 15-25 reps per exercise. Be sure to perform the supersets as described earlier. Superset #4 is Optional Time and Endurance Permitting. Now get too it!
MONDAY (Chest, Back, Calves)
Superset 1: Incline Bench Press, Machine Row, Single Leg Calf Raises
Superset 2: Push-Ups, Lat Pull-Downs, Calf Raises (On leg press accessory)
Superset 3: Bench Press, Low Cable Row, Double Leg Standing Calf (Holding Bench Press Bar Assembly for Added resistance.
Superset 4: Chest Fly (Accessory), Under Hand Lat Pull-down, Plyo Ankle Flick Hoppers
TUESDAY (Quadriceps, Hamstrings, Abs)
Superset 1: Squat, Good Mornings, Crunches
Superset 2: Leg Extensions (Accessory), Leg Curls (Same Accessory), Marching Planks
Superset 3: Standing Lunges with Barbell, Single Leg Stiff Leg Dead-lift, Russian Twists with Plate
Superset 4: Leg Press (Accessory), Squat Jumps, Supermans
THURSDAY (Shoulders, Biceps, Triceps)
Superset 1: Shoulder Press, Preacher Curl (Accessory), Triceps Pushdown
Superset 2: Upright Row, Low Cable Curl, Reverse Grip Triceps Pushdown
Superset 3: Single Arm Side Raise (low cable attachment point), Reverse Grip Low Cable Curl, Overhead Triceps Extension
Superset 4: Rear Delt Pull (Fly Accessory), Single Arm Biceps Curl (from low cable attachment point), Triceps Kickback (from low cable attachment point)
Superset 1: Bench Press, Lat Pull-down, Sit-Ups
Superset 2: Shoulder Press, Squats, Calf Raises
Superset 3: Barbell Style Curls, Triceps Press-down, Twisting Planks
Superset 4: Push-Ups Feet on Bench, Barbell Style Row, Walking Lunges
This routine is great for getting you ready for the Beach while putting on some good lean muscle in the process. The supersets are guaranteed to keep you hopping and the solid resistance training capable of being done on POWERTEC equipment gives your muscles the heavy duty challenge they need to grow. Put it all together and YOU GET YOUR ULTIMATE BEACH BODY!