How To Get A Muscle Pump At The Beach | Men's Health Magazine Australia

Get A Last-Minute Beach-Body Pump With This Cheeky Workout

Admit it: you glance in the mirror before heading to the beach.

Let’s get you looking your best.

This workout from celebrity trainer Joe Dowdell blends postural moves to make you stand ( and walk) taller with high-rep exercises that will pump up your glamour muscles (chest, biceps) for several minutes. Do it as a circuit, resting 15 seconds between moves. Rest for 60 seconds after a round and try to do a least 2 rounds. 

Improve Your Posture

Single-leg glute bridge

Lie on your back, feet flat on the floor, knees up. Lift your left foot off the floor and straighten your left leg. This is the starting position. Now tighten your glutes and raise your torso off the floor, trying to keep your thighs in line with your torso. Squeeze for 1 second, then take 2 seconds to lower your torso back to the start. That’s 1 rep; do 12 per leg. 

Pump Up Your Chest

Tempo push-up

Start in push-up position, arms slightly wider than shoulder width, core tight. Lower your chest until it’s a few centimetres from the ground; take 2 seconds to do this. Take 2 seconds to return to the start. That’s 1 rep; do 20.

Forge A Jacked Back

Chin-up

Hang from a bar with a shoulder-width underhand grip. Keeping your core tight, pinch your shoulder blades together and pull your chest towards the bar. Take 2 seconds to lower yourself to the start. That’s 1 rep; do 10-12

Build Your Biceps

Resistance-band curl

Stand with your feet on the centre of medium-heavy resistance band and grasp its ends with your hands, palms facing forward. Keeping your upper arms perpendicular to the floor, curl the resistance band upwards; take 2 seconds to do this. Return to the start; take 2 seconds to do this. That’s 1 rep; do 12-15.

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