A short instructional workout (YouTube transcript) led by Ben Greenfield demonstrating three bodyweight exercises—V (dive bomber/Hindu) push-ups for shoulders and lats, narrow-grip push-ups for triceps, and lunge jumps for glutes/quads—performing 10–15 reps per exercise and repeating the circuit 3–5 times. The routine is intended to improve appearance for the beach and requires no equipment.
Questions this video answers
Ben Greenfield
V push-ups (also called Hindu or dive bomber push-ups); narrow-grip push-ups; lunge jumps.
10 to 15 reps per exercise (10–15 lunge jumps per leg).
3 to 5 times.
Chapters
Hey, it's Ben Greenfield from BenGreenfieldFitness.com I want to show you a series of exercises that you can do to really work the muscles that people are going to be looking at when they look at you on the beach. So we're going to do three different exercises here. And what you'll do is do each of these in sequence. And they're going to hit some of the primary muscles that you want to look good. And the first one is going to be the shoulders and the lats. Whether you're a guy or a girl, you want to have nice looking shoulders and kind of a V shape. And there's an exercise that really works the shoulders. And all of these are actually exercises you can do on the beach or without any equipment. And this exercise for your shoulders and your lats is called the V push up, the Hindu push up, or the dive bomber push up. And the way that you do it is you get into a push up position, feet wide, hands wide. You pretend that you're diving underneath a fence, push yourself up into a low back stretch, and then push yourself back. So again, you drop here to here and back. And as opposed to a regular push up that primarily works your chest, that version of the push up going to work your shoulders and your lats as well. So that's the first exercise that you'll do. The next exercise is going to work the backs of your arms, another really important area. And it's real, real similar in terms of the position you're going to start off with, except now you're going to be narrow grip, feet together, and you're simply going to drop and allow your elbows to brush your rib cage.
And come back up. You'll know you're doing this correctly if you barely feel it in your chest, but you really feel it in the backs of your arms. If that's very difficult for you, you can do it on your knees. And then the final exercise is really going to work your butt and your quad area. And to work your butt and your quads, you want something that gives a little bit of impact to the legs and makes them generate a high amount of force. This is called a lunge jump. You start in this position, jump and switch legs. Jump and switch legs. So the way that this workout goes is you'll do 10 to 15 of the dive bomber push ups. You'll do 10 to 15 of the narrow grip push ups, and then 10 to 15 lunge jumps per leg. Go through that series three to five times and I guarantee you'll be well on your way to getting a really nice beach body. Have fun with that workout.
