Last Updated on January 29, 2022 by Femniqe
Time is moving really fast and summer is right around the corner.
So if you want to get your sexy beach body then it’s a good idea to start from now.
This 30 day beach body challenge will target all areas of your body. It’s kind of similar to the recent total body workout plan that we did.
So whether you want to get flat sexy abs, bigger butt or lean thighs, then doing this beach body challenge will be a good choice.
To make it as simple as possible, this challenge consist of 4 powerful exercises that have stand the test of time, no matter what other type of variation exists.
Each targets major areas of your body to give you a full body workout in one session.
Before we move on to the challenge there’s one thing that needs to be mentioned
If you have excess body fat then for this challenge to work, you need to add cardio to help increase your calorie burn. The thing is, just doing targeted exercises won’t help you lower total body fat.
But don’t worry because further on in the guide you be will provided with a powerful cardio routine that you can add to the challenge.
If you don’t have too much body fat and just want to tone your body then you can avoid doing cardio for this challenge.
Doing too much cardio can lead to too much weight loss, eventually leading to health problems.
OK great, now that we have that covered, let’s go into the 4 exercises that will help you sculpt that dream beach body.
The 30 Day Beach Body Workout Overview
1. Wall sit
What is so powerful about this move is that it works multiple areas of your lower body and even upper body.
Wall sits build your booty, thighs and your core because of the tension your muscles will endure.
How to do it
- Start by standing about 2 feet away from the wall with your back against it.
- Now you’re going to slide your back down slowly on the wall until your knees and hips bend to form a 90° angle.
- Make sure to keep your shoulders, upper back and back of your head against the wall.
- Hold the position for the specified amount as listed on the chart.
2. Ballet Squats
This squat variation is actually quite unique and effective. It targets your thighs, butt and calve muscles.
How to do it
- Stand with your feet shoulder-width apart and both hands on your waist.
- Lift your heels off the ground so that you’re standing on the balls of your feet.
- Now you’re going to perform the squat move by lowering your body with your heel still lifted off the ground.
- Hold for one second and push your body back up into the original position then lower your heels flat on the ground.
- That’s one rep so do the specified amount as listed on the chart.
3. Side plank leg lift
This intense exercise targets your upper, lower abs and your waistline. You can consider it a triple combo move that has an insane fat burning power.
How to do it
- Get into the side plank position by using your left arm to support your body.
- Your right hand should be resting on your waist.
- Slowly raise your right leg to form a V shape.
- Hold for one second and lower your right leg back into the original position.
- Do the specified amount of reps as listed on the chart.
6. Alternate leg stretch
This exercise is quite fun and very easy to do. It will target your lower and upper abdominal regions. So those of you who want to get that “V-Cut” sexiness, you will love this one!
How to do it
- Lie on your back with your legs straightened out and elevated slightly off the ground. Your hands should be by your side.
- Now lift your right leg as if you want your knee to touch your chin and use your hand to hold it in position for one second.
- Move your right leg back into the original position and do the same thing for your left leg and repeat.
The 30 Day Beach Body Challenge Workout Calendar
The cardio routine
As mentioned earlier, you will be given a cardio routine that you can add to increase your calorie burn.
Remember, this is for persons who have excess body fat and want to lose it so that they can bring out their true body shape.
Here is a quick 5 minute HIIT cardio from Fitness Blender that you can add to the routine.
Tips for your 30 day beach body challenge
Start using coconut oil
If you’re not using coconut oil you need to start today. Coconut oil isn’t only good for your skin, hair or outer body use but is also a scientifically proven fat burner.
Researchers at the McGill University found out that the medium chain fatty acid’s that are found in coconuts actually use up energy when they metabolize.
The calories that your body uses to oxidize fatty acids in coconut oil is actually greater than the calories they provide. In other words, you burn more calories digesting coconut oil than you would get from eating it.
Even Dr. David Brownstein uses coconut oil in his weight loss program at The Center for Holistic Medicine.
Just make sure that you purchase the extra virgin coconut oil that is cold pressed.
Get a tan
There’s just something magical about getting a tan. Everyone looks better when sporting a nice golden tan.
That is one of the reasons why all fitness and bodybuilding competitors normally lather their bodies with tanning spray before hitting the stage.
It has the ability to make your muscles look more defined and will give you a more leaner look.
So if you want to get the ultimate beach body then getting a tan is a must, to help amplify your sexiness.
Watch your carbs consumption
The thing is, if you consume too much refined carbs it will only promote water retention and will just slow down your results.
Classic examples of refined carbs are white bread and white rice. The health benefits in those are stripped away because the fiber is extracted.
Instead, you want to go for whole grain carbs like wheat rice, wheat bread and oatmeal.
You should also focus on increasing your intake of vegetables. These are a must!
Carbonated drinks are your enemy
Whether it says diet or “zero sugar” it’s still garbage!
If you are still drinking soda then you need to make the sacrifice and cut it out of your diet like now. You’re basically drinking wet sugar.
Drinking these sugar laden drinks will cause you to gain excess weight, increase your risk of deadly diseases and of course, destroy any progress that you might’ve made in this 30 day beach body challenge.
Instead of drinking soda, go for fruit infused water or even start juicing.
One quick hack is to get one fresh lemon, cut it and squeeze the juice in a glass, add cool water, stir and drink.
That is one of the ultimate refreshing and healthy drinks that you can have.
And if you want to get creative you can use blueberries, raspberries, strawberries and even pineapples to infuse your water.
When you have dry skin it gives off a dull appearance which doesn’t improve your muscle tone to any degree.
Take at least one day per week to exfoliate and apply deep moisturizing cream so as to get your skin in the best shape as possible.
Stand up properly
Good posture is everything when it comes on to having the perfect appearance. You want to make sure that when you step out in your bikini your body will show confidence from any angle.
Make sure to pull your shoulders back and keep your head up, also pull in your stomach so as to improve the curvature of your back.
You’ll be surprised how contagious confidence can be. When people see that you are that confident it will outdo any minor flaws that you think you have.
So don’t be afraid to be confident!
You have to increase your protein intake
Yes, this is very important. Every time you eat food your body will start to burn calories in the process of digestion.
Now protein digestion normally consume the highest number of calories, therefore, it’s very effective in increasing your metabolic rate.
For this 30 day beach body challenge you want to consume mostly protein rich foods as it will help to keep you fuller for longer periods and burn more fat, even when you’re sleeping.
Remember your feet
Your feet will spend a lot of time in shoes and boots during the winter and spring months so your feet maybe a little less sandal ready.
That’s why you have to treat yourself with a pedicure to get things looking fantastic again.
Avoid wearing horizontal stripes
When you’re choosing a swimwear you want to avoid wearing horizontal stripes because they’ll make you look wider than you actually are, plus that’s something you avoid as much as possible (not everyone can pull it off without looking fat).
Wearing solid colors tend to look best and helps to bring out your natural glow.
Add a fat burner supplement
Some persons may want to add a supplement during this challenge to increase their weight loss results.
There are tons of fat burners available on the market, however, the ones that we have tested and used is the authentic Garcinia Cambodia combined with raspberry extract.
You can check it out on Amazon here
Start consuming enough essential fats
You have to ensure that you’re getting in the essential fatty acid’s as it’s very critical to helping you losing body fat.
They will help you so that you do not become insulin resistant and will help your body to utilize carbohydrates better.
Good examples of foods with essential fatty acid’s are walnuts, olive oil, coconut oil, eggs, flaxseeds, and dark green leafy vegetables such as broccoli and spinach.
Keep your stress levels in check
The more stressed you are is the harder it is for you to lose weight and achieve your ideal body.
When you have high stress levels your body will produce more cortisol which can trigger the storage of bad fat.
So make sure to look for ways in which you can reduce stress such as doing yoga, meditation or having a nice warm bubble bath before bed.
Overall, too much negativity isn’t good for you so try to avoid as much as possible.
This is one of the reasons why happy people normally have some of the best bodies.
It’s time to give this 30 day beach body challenge a go
You have the workouts, you know what to eat and you have some tips to help you increase your success.
It’s for you to take on this challenge and give a try.
Just make sure to be consistent and dedicated to the workout plan and you will start to see amazing results.