90 Day Workout Plan – Beach Body Challenge

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What's included:

• The secret behind 90 days
• Reasons to choose a 90 day plan
• Setting your 90 day goal - lose weight, get in shape or better health.
• Diet and nutrition
• Foods to avoid
• Protein and macros
• Structure of the 90 day workout plan
• Stage 1 - Five Week Foundation Workout Plan
  • Monday - Full body + Cardio
  • Tuesday - Rest
  • Wednesday - Cardio
  • Thursday - Upper body focus
  • Friday - Rest
  • Saturday - Lower body focus
• Stage 2 - The Four Week Schedule
  • Monday - Full body + Cardio
  • Tuesday - Bodyweight Circuits
  • Wednesday - Cardio Circuits
  • Thursday - Cardio + Full Body
  • Friday - Core + Full Body
  • Saturday + Sunday - Rest
• Stage 3 - Three Week Shred
  • Monday - Chest
  • Tuesday - Shoulders
  • Wednesday - Legs
  • Thursday - Back
  • Friday - Arms
• FAQs

Description

Our 90 day workout plan is a great way to get in shape for the summer. This plan is suitable for beginners, and includes exercises that target your whole body. The workout plan has 3 stages, featuring compound body building exercises, fat-burning cardio and individual body part muscle chiseling. And it takes just 30 minutes per day!

The secret behind 90 days

Are you aiming to transform your physical fitness and/or appearance? Are you looking to lose weight, build muscle or simply establish a regular exercise habit?

If so, starting a 90 day workout plan could be the key to your success. Here's why:

• Clear end goal - Many people find that having a realistic timeline with a clear end point motivates them to achieve their goals.
• Time for change - It's well understood that it can take about 3 months to see significant changes in your body composition or physical health.
• Lasting habits - By following a long term workout plan, you are more likely to establish positive exercise habits. "Crash workout routines" may deliver short term results, but might not create the long term change in habits.

Reasons to choose a 90 day plan

90 day workouts and challenges have been developed and refined by fitness experts over time. Gym Geek's 90 day workout routine is designed to be accessible for a wide range of fitness levels.

Our challenge is a great choice for beginners, as the plan gradually increases in intensity over time. This makes it a great starting point for those just getting into fitness.

The 90 day challenge is not a suitable choice for everyone, however. Those with medical conditions or injuries should consult a doctor or medical professional before starting any new exercise program.

Access to a gym

You'll need access to a gym for this workout challenge. If you are looking to workout at home, you can instead follow our 8 Week Bodyweight At Home Workout for Beginners program. If you are looking for more intensity, you can also consider the 3 Day a Week Full Body Workout.

It is important to set realistic goals for the 90 day challenge. Breaking your goals down into smaller goals is a great way to not feel overwhelmed or discouraged by your progress.

Set your 90 day goal

Take some time to think about what you would like to achieve in your fitness challenge. Picture yourself in 3 months time and ask what you would like to be true?

Here's some goals you might consider:

• Lose weight - If you are currently overweight or obese (try our BMI calculator), losing some weight can make a positive to your health and wellbeing. The biggest factor in losing weight and maintaining a healthy weight is in fact diet, so you'll need to eat well alongside any fitness plan. We'll talk more about diet and nutrition later...
• Get in shape - Start in March, and you could have a beach body by June! The first 5 weeks of our routine are about building foundational body strength. But then we'll include some high rep, "muscle chiseling" isolation exercises to enhance your body shape and muscle definition.
• Better health - Our 90 day challenge includes both strength training and cardio. Strength training builds muscle mass, increases your metabolic rate and increases your bone density. Cardio completes this by promoting heart health, helping with weight loss and weight management and improves you overall fitness level. The Physical Activity Guidelines recommend that healthy adults do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.