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Beach body workout - Part 1
Workout C

Split good morning; single-leg dumb-bell Romanian deadlift; woodchop lunge

 
 
Split good morning
Sets: 3  Reps: 8 each side  Target: lower back, hamstrings, core

Keep your lower back in an unstressed position throughout.

  
Single-leg dumb-bell Romanian deadlift

Sets: 3  Reps: 8 each side  Target: hamstrings, glutes, core, hips

Lower the weights by running them down your shins. Don’t let them touch the ground.
 
 
Woodchop lunge
Sets: 3  Reps: 8 each side Target: core, quads, hamstrings, glutes

Lower the weight towards your outside thigh as you lunge.

  
Double medicine ball leg curl
Sets: 3  Reps: 10  Target: hamstrings, core, glutes

Keep your feet level with each other as you use the undersides of your thighs to pull the balls towards you.
 
 
Single-leg bench squat

Sets: 3  Reps: 8 each side  Target: quads, glutes, hamstrings, core

Lightly touch your right foot on the floor and then push up with your other leg. 



  
Tornado chop

Sets: 3  Reps: 10 each side  Target: obliques, core

Twist to the side as far as you can before twisting back again, while keeping your arms level.



 
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  BEACH BODY WORKOUT - PART 1

BACK
 

Workout A

Contra-lateral step up; modified v-sit; press-up get-up; two-point box
 

Workout B

Dumb-bell external rotation; Swiss ball jackknief; single-leg dumb-bell row
 

Workout C

Split good morning; single-leg dumb-bell Romanian deadlift; woodchop lunge
 
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