It’s summer time and beach body season which can only mean one thing – it’s time to look good naked.
Every March we get hit with the pre-summer jitters that jolt us into reality and motivate us to get our diet and exercise routines in check. Inevitably, we spend the next 3 months working our asses off to shed fat, gain muscle, and look our best come the first day of beach body season.
Now that beach body season is upon us, though, it can be challenging to stay motivated, eat well, and stick to a consistent training program. Needless to say, this makes it exceedingly difficult to lose those last few pounds and maintain the physiques we’ve worked so hard to achieve.
Fortunately, all hope is not lost as there are plenty of ways to achieve our desired physiques without spending too much time in the gym or sacrificing play time at the beach.
In this article I’ve outlined 3 separate density workouts, ranging from beginner to advanced levels, designed to expend large amounts of energy in short periods of time.
The best part?
Each density workout within this Summer Meltdown Workout is made up of solely bodyweight exercises which means they can be performed anywhere at any time. Whether you’re on the beach, at home, or in the gym, you can work on your beach body and any one of these three circuits will help you burn calories and improve strength and performance.
Get That Beach Body: Summer Meltdown Overview
What is a Density Circuit?
A density circuit is a form of high intensity circuit training that tends to include anywhere from 3-10 different exercises. The goal of a density circuit is to complete as many rounds as possible within the pre-determined time allotment. More rounds completed leads to more work accomplished and a greater energy deficit.
In other words, do as much as humanly possible within the given time limit to achieve the best results and to get you that beach body in no time.
The density circuits in this program consist of 4 to 5 exercises and each one lasts for a total of 5 minutes. If you can’t complete all 5 minutes then feel free to reduce the time period and progressively work your way back up. If you decide to go against my recommendations, the maximum amount of time I recommend for any density circuit is 8 total minutes.
How Often Can I Perform These Workouts?
The beginner and intermediate circuits can be performed 3-5 days per week while the advanced circuit, at the absolute most, can be performed 1-2 times per week. In total, a density circuit can be completed five out of every seven days.
It’s important to note that you shouldn’t complete more than one density circuit on any given day. For example, don’t perform the beginner and intermediate circuits on the same training day. Instead, choose one of the circuit options below and give it everything you’ve got. If you did it correctly then there’s no way in **** you’ll be able to do another.
Am I Beginner, Intermediate, or Advanced?
Everyone, and I mean everyone, starts this program as a beginner. I don’t care if you’re a high level athlete or general fitness enthusiast; everyone must perform the beginner circuit prior to attempting the intermediate or advanced options.
Run the beginner program for a minimum of two weeks before moving on to intermediate. Run the intermediate program for a minimum of two weeks and, if you’re capable, you can then move on to the advanced option.
How Can I Get the Best Results?
While these circuits are undoubtedly effective, the best results will come from a combination of a well planned diet, intelligent strength training, and adequate recovery.
First and foremost, make sure your diet is in check and that you’re eating lots of protein (chicken, turkey, tuna, beef, eggs, etc), veggies, and zero-calorie beverages. While some treats (and alcoholic beverages) are acceptable, the majority of your diet should come from whole and unprocessed foods.
Second, your training program should include 2-3 days of heavy lifting with big compound movements such as variations of the Squat, Bench Press, Deadlift, Chin-up, and Row. Including a density circuit near the tail-end of your strength training sessions could be a great addition for extra conditioning and increased energy expenditure.
Finally, you need to get plenty of sleep! I know the summer is often a time to party, stay up late, and ruin your sleep schedule, but if you want to get the best results possible you need to give your body ample time to recover. How much sleep we need is constantly debated, but I generally recommend a minimum of 6-8 hours of uninterrupted sleep each night.
Density Circuits: Summer Meltdown Edition
Below I’ve provided each of the density circuits in three separate categories: Beginner, Intermediate, and Advanced. For your viewing pleasure I’ve provided a separate video for each circuit explaining the exercises and displaying proper technique.
Beginner – Total Time: 5 Minutes
1. Prisoner Squat x 5
2. Pushup x 5
3. Reverse Lunge x 3 per Leg
4. Russian Twist x 10
Intermediate – Total Time: 5 Minutes
1. Overhead Squat x 5
2. Close-Grip Pushup x 5
3. Forward Lunge x 5/leg
4. Inchworm x 3
Advanced – Total Time: 5 Minutes
1. Jump Squat x 3
2. Clap Pushup x 3
3. Alternating Lunge Jumps x 3/leg
4. Walkout x 3
I hope you enjoyed this article and see great success with these circuits. If you have any questions, comments, or suggestions you can leave them in the comments section below.