The Last Minute, Beach Body Workout – Part Two

Total Body Summer Smash is the new 12-week weightloss workout that’ll boost your metabolism, burn fat and get you back in shape.

Summer bodies are made in winter, but most of only realise this when the warmer seasons come around and our beach abs aren’t exactly there yet. Here at Men’s Health, we’ve collaborated with MH Cover Guy and trainer Trevor Lagerwey to put together this full-body summer fitness plan to help chisel your abs and get that beach physique.

Get ready for the Total Body Summer Smash – Part Two!

Still need to complete Part One? Click Here

Here’s your schedule for Week 5 to 8:

  • Day 1: Workout C
  • Day 2: Workout D
  • Day 3: Rest
  • Day 4: Workout C
  • Day 5: Workout D
  • Days 6&7: Take It Easy (or go for a run)

Workout C


Complete the prescribed reps at each station. Perform them as a superset, i.e 1.1 + 1.2 = 1 round. Complete 3 rounds in total before moving onto the next station.

Perform workout C and D for the first 4 weeks of the programme, alternating between the two. Workout C will be done on day 1 and day 3 and Workout D will be done on days 2 and 4.

Station 1

Back Squat – 10 reps

Front Raises – 10 reps each arm

Station 2

2.1 Bench Press – 10-12 reps

2.2 Seated Jackknife – 15-reps

Station 3

3.1 Pull-ups: 8-10 reps

3.2 Wall Sit: 30 seconds


4. Man Makers: 10 reps

Workout D

Station 1

Deadlift: 10 reps

TRX Row: 12 reps

Plank 30 seconds

Station 2

2.1 Front Rack Lunges: 5 reps

2.2 Toe Touch Pushups: 8 reps per side

Station 3

3.1 Plate Raise: 12 reps

3.2 Mountain climber: 20 reps

AMRAP Finisher

4.1 Dumbbell Flys: 12 reps

4.2 Seated Curls: 6 reps each arm

4.3 Heel Touches: 15 reps

4.4 Bench Dips: 12 reps

Total Body Summer Smash Part 3 – The Final Push

Now that you have completed 8 of the 12 weeks in the programme, it’s time to put the finishing touches on that summer body. For the final four weeks, do the following:


man in the gym staring at dumbbells he is holding Beginner's Workout build big muscle like this ripped man standing on the beach
Pack On Beach Muscle In Just 4 Weeks With This Summer Programme Never Look Like The New Guy At The Gym With This Beginner’s Workout Download The Maximum Mass Workout Plan To Build Muscle In 28 Days

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