No specific instructions for this exercise.
Advanced Gym Beach Body & Abs Muscle Workout
42 min
·
9 exercises
The finish line is almost in sight — but not quite yet! Power through this advanced gym beach body and abs muscle workout, drink plenty of water afterwards, and go straight to rest. Gain muscle, get toned, and earn that recovery. Doctor\'s orders!
Build up to a sprinting finish for the final 30 seconds.
1:00 rest
AMRAP (as many reps as possible!). Note those final amounts and everyone\'s happy!
A AMRAP (as many reps as possible!). Rep these out, total your final amount!
1:00 rest
Flex!
1:00 rest
Overhead these extensions!
1:00 rest
You\'re getting there, show your abs who\'s boss.
Abs can be seen from here. Show them off.
1:00 rest
2 more exercises to go!
This is it, give it your all!
About this workout
Advanced Gym Beach Body & Abs Muscle Workout is a free 42 min workout plan with 9 illustrated exercises for your abs, arms, back and cardio. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 42 min
- Exercises: 9
- Training focus: Abs, arms, back and cardio
- Equipment: Full gym
- Level: Advanced
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Advanced Gym Beach Body & Abs Muscle Workout take?
The full workout takes about 42 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your quadriceps, triceps, lower back, upper back & lower traps, biceps, abs. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Advanced Gym Beach Body & Abs Muscle Workout
42 min
·
9 exercises
The finish line is almost in sight — but not quite yet! Power through this advanced gym beach body and abs muscle workout, drink plenty of water afterwards, and go straight to rest. Gain muscle, get toned, and earn that recovery. Doctor\'s orders!
Stationary Bike
Build up to a sprinting finish for the final 30 seconds.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings
Triceps Dips
A
AMRAP (as many reps as possible!). Note those final amounts and everyone\'s happy!
Primary muscle group(s):
Triceps
Secondary:
Chest, Forearms, Shoulders
- Standing between the bars of a dip station, grip the bars with an overhand grip,keeping your elbows tucked in close to your body.
- Allow your body weigh to hang so it is being supported by your arms and shoulders. Keep your hips straight.
- Push down through your palms with your arms, lifting your body up until your arms are almost straight. (Do not lock your elbows)
- Lower your body by slowly bending your elbows and continue down until you feel a slight stretch in your shoulders.
- Pause, then push yourself back to the starting position.
- Repeat.
By keeping your back straight and not leaning forward, you will work your triceps harder.If you wish to work on your chest leaning forward puts more emphasis on your pecs. As your strength increases, you can add weight by using a dip belt.
Primary muscle group(s):
Triceps
Secondary:
Chest
- Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine. Now, position your knees securely on the padded surface while holding on to the bars on either side of you.
- Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you. Slowly, lower yourself until your upper arms are parallel with the floor.
- Push yourself back to the starting position and squeeze your triceps at the top. Lower yourself again slowly for the next repetition.
Primary muscle group(s):
Triceps
- Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
- Slowly push down on the bars, focusing all the movement in your triceps.
- When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Pull-ups
A
AMRAP (as many reps as possible!). Rep these out, total your final amount!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
- Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
- Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
- Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
- Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
- Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
- Repeat.
By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.
Barbell Curls
Flex!
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
- Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
- Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
- Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
- Inhale as you return to the starting position.
- Repeat.
This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.
Standing Overhead Barbell Triceps Extensions
Overhead these extensions!
Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
- Stand with feet shoulder-width apart. Core is tight and back is flat. Hold a barbell with an overhand grip. Hands should be closer than shoulder-width.
- Bring the barbell above your head with arms fully extended. Keep the elbows up and the upper arm in place. Lower the barbell behind your head until your forearms touch your biceps. Return to the top of the movement.
Primary muscle group(s):
Triceps
Secondary:
Abs
- Sit on a bench with back support.
- Grip a dumbbell at one end using both hands. Your palms should be facing inward.
- Hold the dumbbell overhead with your arms fully extended. This is the the start position.
- Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
- Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
- Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
- Repeat.
This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.
Primary muscle group(s):
Triceps
Secondary:
Forearms
- Attach a rope to the bottom pulley of a cable station.
- Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
- Fully extend your arms until your hands are directly above your head pointing to the ceiling.
- Keep your elbows close to your head. This is the start position.
- Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
- When your triceps are fully extended, hold for a count of one while squeezing your triceps.
- Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
- Repeat.
This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
Swiss Ball Hand Off
B
You\'re getting there, show your abs who\'s boss.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Sitting on the ground, begin by placing a Swiss Ball between your feet. Lie back and extend your arms overhead.
- Contract your abdominals and your hip flexors, simultaneously bringing your upper and lower body together. Carefully pass the Swiss Ball to yourself and lower back to the starting position.
- Repeat the contraction and place the Swiss Ball between your feet again. Slowly descend to the starting position, alternating the back and forth motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
- Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
- Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Double Crunches
B
Abs can be seen from here. Show them off.
Primary muscle group(s):
Abs
- Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
- Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
- Pause and return to the starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Reverse Bench Crunches
C
2 more exercises to go!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Lie on your back on a flat bench.
- Reach overhead and grab the top of the bench with both hands.
- Brace your abdominal muscles.
- Straighten your legs and lift them up. Stop when they are above parallel.
- Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
- Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals.
Primary muscle group(s):
Abs
- Lie flat on an exercise mat on the floor.
- Extend your legs fully and place your hands palms down, flat on the floor beside you.
- Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
- As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
- Continue the movement until your knees are touching your chest, or as far as comfortable.
- Hold for a count of one.
- In a controlled movement, return your legs to the start position, exhaling as you do so.
- Repeat.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Jackknife Sit-up
C
This is it, give it your all!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
- Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
- Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
- Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Workout done!
Exercises done
of 9
Total time
Access 1000+ more workouts, build your own plans and track progress with Fit
Start my free week
Free 7-day trial • No charge today
We're not done yet!
Exercises done
of 9
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
You've used your
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
Free 7-day trial • No charge today
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!