Blog
29
08
2017
Personal Training, Liverpool Street

THE JDP FITNESS BEACH BODY PLAN

JDP Top Trainer Jackson Hinch helps you prepare for one last trip to the beach.

One last beach getaway coming up? Left your diet and training to get into shape a little too late? Fear not, there’s still time make a few last minute changes to your physique where you can look better than most while strutting around in less clothes than you’re generally comfortable in.

Don’t worry, we have males and females sorted with sample training and nutrition plans for both available below.

While 6 weeks isn’t ideal and you can’t expect miracles, you can make small changes to your body shape and can lose quite a bit of unwanted fat if you are strict at sticking to a plan and push yourself hard in your workouts.

Personal Trainer, Liverpool Street

Let’s start with a male training template to look good whether you choose to don the speedos or boardshorts.

We are going to follow a 5 day bodybuilding split to really target each individual muscle group and try to get as much of a response out of each one as possible.

Weight Training

Day One – Chest & Triceps

Bench Press > Warm Up then 2 sets of 6-8, 2 sets of 10-12. (90-120 Secs Rest)

Incline DB Bench Press > 4 sets of 10-12  (60-90 Secs Rest)

Incline Barbell Guillotine Press/Standing Plate Press > 3 sets of 12-15/12-15 (Superset, Rest 60 Secs Between Supersets)

Close Neutral Grip Flat DB Press > 4 sets of 15, 10, 10, 15 (60 Secs Rest)

Barbell Skull Crusher > 4 sets of 12-15 (60 Secs Rest)

Day Two – Legs & Core (Quad Focus)

Barbell Squat > Warm Up then 2 sets of 8-10, 2 sets of 10-12 (Rest 120 Secs)

DB Walking Lunge > 3 sets of 10 steps each Leg (Rest 90 Secs)

Front Squat > 4 sets of 10-12 (Rest 90 Secs)

Sissy Squats > 3 sets of 15-20 (Rest 60 Secs)

Lying Leg Raises > 80 Total Reps (Achieve Rep Count in as few sets as possible)

Day Three – Back & Biceps

Barbell Row > Warm Up then 4 sets of 8-12 (Rest 90 Secs)

Close Grip Pull Ups (Underhand or Neutral Grip) > 4 sets of 6-10 (Rest 90 Secs)

One Arm DB Row > 3 sets of 12-15 each Arm (Rest 60 Secs)

Wide Grip Pulldowns > 3 sets of 10 reps Behind the Head then 10 reps in front (Rest 60 Secs)

Standing Alternating DB Curls > 4 sets of 24-30 (Rest 60 Secs)

Seated DB Concentration Curls > 2 sets of 12-15 each Arm (Rest 60 Secs)

Online Personal Training Services

Day Four – Shoulders & Triceps

Standing Military Press > Warm Up then 3 sets of 8-10, 2 sets of 12-15 (Rest 90 Secs)

Seated Arnold Press > 3 sets of 10-12 (Rest 60 Secs)

Seated DB Side Raises > 4 sets of 12-15 (Rest 60 Secs)

Standing DB Side Raises/Cable Face Pull > 4 sets of 10-12/10-12 (Superset, Rest 60 Secs Between Supersets)

Cable Pressdowns/Overhead Cable Tricep Extensions > 4 sets of 12-15/12-15 (Superset, Rest 60 Secs Between Supersets)

Day Five – Legs & Core (Hamstring Focus)

Romanian Deadlift > Warm Up then 2 sets of 6-8, 2 sets of 8-10 (Rest 120 Secs)

Box Squat > 4 sets of 8-10 (Rest 90 Secs)

DB Goblet Squat > 3 sets of 12-15 (Rest 60-90 Secs)

DB Medium Step Up > 3 sets of 10-12 each Leg (Rest 60 Secs)

Mason Twist with DB > 120 Total Reps (Achieve Rep Count in as few sets as possible)

Cardiovascular Training

30-45 minutes of Low-Medium Intensity Walking/Cycling/Rowing first thing in the morning.

3-5×/week depending on your current condition vs your desired condition.

So this split and training style is designed to have you burning maximum bodyfat while still initiating some sort of muscle growth response from your body. With specific focus to the areas we all want muscle (Chest, Arms, Shoulders), training the bigger muscle groups hard for the extra calorie burn and increased hormone response (Quads, Hamstrings), and filling in the places you want muscle but don’t realise (Back, Core) we have all the bases covered.

Personal Training, Liverpool Street

The fasted cardio each morning will kick start your body’s fat burning processes and help to reveal the muscle you have underneath. The leaner you are the more muscular you will appear even without actually growing any new muscle, win win!!

The training wouldn’t be complete without the diet plan to assist in getting you beach ready, here’s a general diet plan with high protein and whole food sources to get you into the best shape of your life as quick as possible, while still going to bed full which is even better!

Wake Up – Black Coffee with 1 tsp Coconut Oil

Meal One (Post Morning Cardio) – 4 Whole Eggs (Scrambled if at home or Boiled on the run probably easiest)

Meal Two – 200g Chicken/Turkey + 15ml Extra Virgin Olive Oil + Veges/Salad

Meal Three – 200g Steak/Lean Mince + 20g Cashews + Veges/Salad

Meal Four (~60 mins Pre Workout) – 200g Chicken/Turkey + 60g Rice + Veges/Salad

Meal Five (Post Workout/Dinner) – 200g Chicken/Turkey + 300g Potato + Vege/Salad

Onto the female side of the equation. While our bodies are still human and have the same base response to weight training and eating healthy, the target body shape is vastly different for females when compared to their male counterparts. Here’s a basic training plan that will allow any female to get into better shape and ready for the bikini of your choice this summer.

Weight Training

Day One – Lower Body & Core

Squat > Warm Up then 2 sets of 8-10, 2 sets of 12-15

Romanian Deadlift > 3 sets of 8-12

High Step Ups > 2 sets of 10-15 each Leg

Wide Stance Walking Lunges > 3 sets of 20-30 steps

Leg Raises/Hollow Boat Hold > 4 sets of 12/30 seconds

Day Two – Upper Body

Standing Military Press > Warm Up then sets of 15, 12, 10, 8

Close Neutral Pulldowns/Dumbbell Z Press > 3 sets of 10-12/10-15

Dumbbell Seal Row/Incline Dumbbell Press > 3 sets of 10-12/10-15

Tricep Rope Pressdowns/Face Pulls > 4 sets of 12-15/12-15

Day Three – Lower Body & Core

Reverse Lunges > Warm Up then 4 sets of 16-24

Hip Thrusters > 3 sets of 6-12, then 2 sets of 15-20

Sissy Squats/Swiss Ball Leg Curls > 3 sets of 10-15/10-12

Cable Rope Twists > 4 sets of 10-15 each side

Ab Rollouts > 4 sets of 8-12

Personal training, Liverpool Street

Day Four – Upper Body

Push Ups/Underhand Pull Ups > Warm Up then 4 sets of 8-12/6-12

Clean & Press/Standing Dumbbell Side Raise > 3 sets of 6-10/10-20

Bodyweight Prone Row/Close Grip Incline Push Up > 4 sets of 8-12/8-12

Turkish Get Up/Farmers Walks > 4 sets of 6-10/20-40m

Day Five – Lower Body & Core

Sumo Deadlift > Warm Up then 4 sets of 6-10

Walking Lunges > 3 sets of 16-30 steps

Lying Leg Curls > 3 sets of 8-15

Side Step Squat/Pause Squat > 3 sets of 10-15/3-5 (3-5 second pause)

Dumbbell Decline Sit Ups/Prone Hold > 4 sets of 8-12/15+ seconds

Mason Twists > 2 sets of 20-40

Cardiovascular Training

30-45 minutes of Low-Medium Intensity Walking/Cycling/Rowing first thing in the morning.

3-5×/week depending on your current condition vs your desired condition.

Again similar to the priorities of the male training template this split and training style focuses on building some quality muscle mass while burning away the unwanted fat, which believe it or not, if you’re a beginner can actually both happen simultaneously.

This programme instead places emphasis on the trouble areas for females (Triceps, Inner Thigh, Hips) and also the usual high priority areas that they would rather didn’t jiggle quite so much (Glutes, Waist), while still making sure that your Upper Body (Shoulders, Back, Abs) is in shape to match the new curves you’ll be building down below.

Personal Training, Liverpool Street

Weight Training won’t make you bulky as a female, it’s physically impossible, what it will do is promote a favourable response from your body (more muscle, less fat) and get you to that “toned” look that every female is aiming for.

The fasted cardio is for similar reasons to above, help you burn maximum bodyfat in as little time as possible. Some people are lucky and don’t have to do much, others need to do a lot, it all depends on your current condition and where you want to end up.

Onto the favourite part, the diet! Overall we are still aiming for a calorie deficit with a good level of protein still involved, but this plan should give you the basis for what you need.

Wake Up – Black Coffee with 1 tsp Coconut Oil

Meal One (Post Morning Cardio) – 2 Whole Eggs + 1/4 Avocado

Meal Two – 150g Chicken/Turkey + 30g Peanut Butter Satay + Veges/Salad

Meal Three – 150g Steak/Lean Mince + 10g Butter + Veges/Salad

Meal Four (~60 mins Pre Workout) – 120g Chicken/Turkey + 30g Rice + Veges/Salad

Meal Five (Post Workout/Dinner) – 150g Chicken/Turkey + 150g Potato + 10g Cheese + Vege/Salad

This diet assumes you train in evening and centres your carbohydrates around that so as to keep your insulin sensitivity in your favour and reduce unwanted fat gain. It also takes into account females need for a higher fat content in their diet due to hormone levels and requirements that differ to males.

You will also be able to go to bed full and stave off any night time cravings for snacks or sweets that will hinder your progress.

Jackson Hinch Personal Trainer London

Whether you’re male or female we have your beach body ready and waiting to be flaunted in the sun. If you want to make the most of the tailend of this summer then fast track your progress with one of the above training plans and diets and you’ll be surprised what you can achieve in a short time frame with a bit of effort, commitment and consistency!

author: Matt Williams

Comment
0

Leave a reply