Pump Up Before You Hit the Beach with This 4-Move Circuit

You'll want to try this before your late-summer beach trip.

Let’s get you looking your best. This workout from celebrity trainer Joe Dowdell, C.S.C.S., 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 at least 2 rounds. 

1. IMPROVE YOUR POSTURE

Single-leg glute bridge

12 reps per leg

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.

2. PUMP UP YOUR CHEST

Tempo pushup

20 reps

Start in pushup position, arms slightly wider than shoulder width, core tight. Lower your chest until it’s an inch or 2 from the ground; take 2 seconds to do this. Take 2 seconds to return to the start. That’s 1 rep; do 20.

3. FORGE A JACKED BACK

Chinup

10 to 12 reps

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

4. BUILD YOUR BICEPS

Resistance-band curl

12 to 15 reps

Stand with your feet on the center of a 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 upward; take 2 seconds to do this. Return to the start; take 2 seconds to do this. That’s 1 rep; do 12 to 15