posted
04/11/12
Nobody wants to be the guy who’s too self-conscious to doff his shirt at the beach. So in Part 2 of my 4-Week Beach Body Plan, I’m giving you tough moves to blast your pec muscles and build a ripped and powerful upper body. You know, one that you, like Thierry Henry here, will be proud to display on the sand this summer. (Or even in the bedroom this spring.) We’ve already laid the nutrition and fitness groundwork in Part 1, so let’s get right to that killer workout, shall we?
Beach Season Workout, Week 2
Just like the first week’s workout, this one consists of 10 exercises. You’ll do each for 30 seconds, then move to the next exercise, with no rest between. This rapid muscle response technique isn’t easy, but it will lead to a lot of burned calories and muscle growth, provided you combine it with a low-calorie, high-protein diet, of course. Translation: a leaner, more jacked-looking you.
Get used to this position. It’s your foundation for Exercises 1 through 6.
Exercises 1 and 2: Heart to Heart
Get in a push-up position. Lift your right hand and quickly touch your heart, then bring it back to the floor. Do that as many times as you can in 30 seconds. For the next 30 seconds, do the same with your left hand. (You’re working your body unilaterally, which is good for symmetry.)
Exercises 3 and 4: Shoulder Bs
Still in a push-up position, take your right hand and touch your left shoulder, then bring it back to the floor. Do that as many times as you can in 30 seconds. Then for the next 30 seconds, take your left hand and touch your right shoulder, then bring it back to the floor. Repeat as many times as you can.
Exercises 5 and 6: Stable Sternums
Stay in a push-up position. Only, slide your right hand to the left until it’s almost directly under your sternum. Perform as many push-ups as you can in 30 seconds. (This is going to work your chest, as well as fry your right triceps.) Then, switch hand positions (right hand out wide, left hand under your sternum) and do the same for another 30 seconds.
