I have included 20 top exercises to get beach ready along with a program that conveniently works well for most people. Look and feel great as I unfold key exercises that will transform your body! Included: integrating into training routine

We all want to look great at the beach and also show off those 6-pack abs. Now, I can certainly help you get back into shape with 20 key exercises that will certainly transform your body sooner than you think!

There is no way to specifically burn fat from one part of the body when we want to get rid of that body fat. An effective way to burn fat would be on a monitored calorie diet in conjunction with your workout routine. In addition, performing activities such as jogging, biking, or any other high intensity activities will help you burn calories.

Now, I will only be focusing on the training portion and if you have any questions regarding nutrition, calorie intake, or calorie deficit I would highly recommend going to the Bodybuilding.com archives or the knowledgeable brothers and sisters at our forum!

Before I begin, not only will I include the 20 top exercises to get ready for the beach but a training program that conveniently works well for most people. Let's face it, some of us can't go to the gym everyday and we have a busy lifestyle. Of course we all want to look and feel great so the program I am introducing will do wonders for that individual.

What I'm introducing is nothing new and is a split routine that can be used by all levels. There are various combinations that will impact your body and muscles differently. One thing to remember: have a large muscle group and small group together instead of all large muscle groups combined. You will be exhausted if you did it this way; combining large muscles together.


Exercises To Transform Your Body!


Now let me unfold the 20 key exercises that will transform your body! I'll later discuss how it will be integrated into your training routine.

So let's begin with the routine and I'll mention some key points for each exercise. Also, all exercises will be 3-4 sets of 12-15 reps since our objective is to get a lean body and we aren't aiming to get bigger. So choose a weight that gives enough difficulty for you (say about 70% of your strength).

Monday: Chest & Triceps


Bench Press:

A key exercise that really works the mass of the chest, shoulders and triceps all at the same time. A common exercise that you need and can't live without. Remember to squeeze your chest muscles at the top.

Concentrate and keep the weight on the pecs. Keep the movement controlled and do not lock out. Try to add another 1-2 reps extra at the end of your set if you are approaching 10-12 reps upon fatigue.

Incline Dumbbell Press:

With dumbbells I usually make sure my feet are firm on the ground. Ensuring your feet are secure so you can generate additional reps using a transfer effect from your feet.

I use this practice with all my exercises whether that is building muscle, strength and conditioning, sports performance, etc. Power can come from feet up towards your core and helping you push additional reps.

The dumbbells should be held directly over your chest area, squeeze and hold at the top for 1 second and lower the weight. Do not cheat and bounce the weight from the chest, keep your elbows out and away from the body.

Dumbbell Flyes:

By this time you are probably pumped if you are exercising intensely. This next exercise is a good finisher. Remember to isolate the chest and keep the movement slow. Extend elbows down as far as possible.

The longer you are on the muscle, more stimulation is induced. Continue with a constant controlled motion, contract and squeeze at the top. This is similar to the bench and creates great depth and separation in your chest.

This builds that line in the middle of your chest giving your pecs height and depth. For all you ladies it will take care of gravity for the ones looking to improve in this area!

Triceps Pushdown:

Remember to go at a slow gradual rate let the weight up by bending your elbows so arms at a 90 degree angle. Always keep your elbows close to your body.

Squeeze the triceps at the downward movement. Do not cheat and swing your body. Also leaning forward will give you additional leverage.

Lying Triceps Press:

Great for developing muscles in upper arms. Do not lock your elbows when they reach the top of the exercise; they should remain slightly bent. This is a muscle definition stimulating it. Longate the muscle and contract.

Don't let your arms drop and maintain that extension at the top to get a full stretch on triceps as it will stimulate from exertion to origin. We are not using heavy weights so no need to bomb them.

Dips:

As you notice, I implement finishing exercises at the end of the routine so you can really get that additional pump. Make sure when you put your thumbs around the bar to squeeze hard.

The more force applied to the bar, the stronger you are. Chest is up and shoulders back. You can bend your legs crossing your feet. Squeeze your glutes on the way up. The dips build lockout strength when you straighten your elbows.

This will help your bench press and overhead tricep press. Bench dips is an alternative if you don't have 2 supports that will allow you to lock out elbows.

Sit-Ups:

Now you and I have seen those magazines, commercials and advertisement everywhere displaying fitness models and their 6-pack abs. Well, you can achieve that if you perform full intense reps in your sit-ups keeping constant tension on the muscles.

Ensure you do a variety of sit-ups that will target all angles and aiming 15-20 reps in each of them with no rest. What works for me is doing 3 different sit-up exercises one after another with no rest.

Go at a nice slow rate when doing your abs contracting and squeezing every rep. You can also call this tri-sets to get those ultimate abs you've wanted. Once you are done with the ab circuit you can rest for about 1 minute. Perform 2-3 more sets of this circuit.

Include other exercises such as oblique crunches or reverse crunches; once this becomes easy for you add another 10 more reps.

Progressively adding another ab exercise when ready, change your rest periods in between sets, or mixing the order of exercises will keep your body guessing. Have fun and you will definitely feel the burn!

Hanging Leg Raises:

This is a great core exercise as well. Isolate your body going up and squeeze both legs at the top and control going back down keeping your legs together.

Lying Leg Raise:

Lay on the bench or floor and have your hips extended up. You will now proceed with how you normally do a crunch.

Leg Pull-In:

At the edge of the bench with hands to the side supporting yourself. Bring in both knees close to your chest and then extend legs fully out.