Total Gym Beach Body Burner: Strength, Tone & Summer Vibes

Maria Sollon, MS, CSCS, PES

Just because it’s late summer doesn’t mean the season’s over!  This is the sweet spot to turn up the heat. Whether you’ve been consistent with your workouts or playing catch-up, now’s the time to tighten up, boost strength, and feel confident in your skin.

And while “beach body” is often tossed
 around as a seasonal buzzword, we’re redefining it by making it simple, strong, and sweaty! It’s all about strength and toning to build your body to look as good as you feel. The Total Gym makes it possible to do just that — with low impact, full-body movements that will make you sweat just enough to leave you sculpted and glowing.

This quick, effective Total Gym routine is designed to fit seamlessly into your summer rhythm.  No fluff. No wasted time. Just a focused, full-body workout that brings your “beach body” into high gear… because there’s still plenty of summer left to move, sweat, and shine strong.

Before we dive into the workout, let’s break down the science behind the sweat—because when you understand what powers your movement, you can train with purpose and sculpt that Beach Body strength.

The Science + Sweat Behind Summer Strength

1. Heat amplifies the burn.
   Exercising in warmer temperatures (even indoors) slightly elevates your heart rate and core temperature, increasing calorie burn and circulation. Your body works harder, which means you get more from each rep—even in a short workout.
2. Strength training = body composition shift.
   When your goal is a lean, sculpted physique, resistance training isn’t optional, it’s essential. Total Gym workouts challenge muscles with every range of motion to help you build strength without bulk and boosts your metabolism long after the workout ends.
3. Quick workouts can be just as effective.
   You don’t need 60 minutes to see change. Studies show that short, focused strength sessions done consistently are highly effective for reshaping muscle tone and increasing strength. This routine is designed to do exactly that all in under 30 minutes.

Bonus: Muscle is metabolically active tissue. That means the more toned muscle you have, the more energy your body burns even at rest. Simply put, more muscle burns more calories.

Now, let’s put that knowledge into motion and sculpt strength—Beach Body style!

Beach Body Burner Details

This Total Gym burner flows at a steady pace with little to no rest, keeping the heat high from start to finish. The workout is beach-inspired and contains familiar moves with a fun summer twist. All fitness levels can enjoy this workout by adjusting the incline to their own strength level and adapt the exercise positions (seated/ kneeling) for more or less challenge.

Time: 20 minutes (or more, depending on your pace and timing)
Goal: Sculpt lean muscle, amplify strength, and elevate definition

Accessories: Squat Stand, Cables, ABCrunch

Format: 20 reps per move + 20 burn-out pulses or static equilibrium | 1–3 rounds | Move seamlessly from one move to the next with minimal rest for maximum results

Note: Static Equilibrium– moving the cables at a controlled and consistent speed without moving the Glideboard.

Directions:

• Warm-up: Start with 2–3 minutes of dynamic movement to prime your muscles (think: bodyweight squats, side lunges, mountain climbers).
• Beach Body Circuit: Perform 20 reps of each exercise, followed by 20 quick pulses or static equilibrium movements to ignite those smaller stabilizers and increase the burn.
• Exercise Tempo: Each exercise contains 2 speeds; steady, full rage of motion pace, followed by quick, shorter ranges of motions of the same or similar movement.
• Cool-down: Wrap up the circuit with stretches to restore, recover, and get ready for your next sweat.

Now that you’ve got the workout details, take time to learn the movements so you can flow seamlessly through the circuit. Get ready to burn it out!

• High Level, Squat Stand Connected *

1. Squats + pulses
   • Targets: quads, hamstrings, glutes, calves, core
   • Options: any feet placement works; wide, turned out, narrow stance

2. Glute Press + pulses (R/L)
   • Targets: glutes, things, hamstrings, calves, core
   • Options: side lying or half kneeling

* Low-Medium Level, Connect Cables *

3. Core: Leg Lowers
   • Targets: abdominals, hip flexors, hand grip
   • Options: knees bent or legs straight

4. High Pull Row + static
   • Targets: latissimus dorsi, rhomboids, trapezius (mid and lower), rear deltoids, biceps, core
   • Options: seated, kneeling, high kneeling

5. Bicep Curls + static
   • Targets: biceps brachii, brachialis, brachioradialis, core stability
   • Options: seated, kneeling, high kneeling

6. Torso Chops + pulses (R/L)
   • Targets: obliques, rectus & transverse abdominis, erector spinae, glute stabilizers, shoulders, latissimus dorsi
   • Options: seated, kneeling, high kneeling

• Connect ABCrunch *

7. Knee Tucks + Pulses
   • Targets: Rectus & transverse abdominis, hip flexors, shoulder stabilizers

8. Side Knee Tucks + Pulses
   • Targets: Abdominals, obliques, hip flexors, shoulder stabilizers

Check out the video to see a demo of how these exercises are performed on your Total Gym.

Summer’s still here! Keep building strength and toning lean muscle with this Total Gym Beach Body Burn. Stay consistent, push through, and own your progress.

When you crush this workout, tag me! I want to see you shine. @groovysweat

Maria

@GROOVYSWEAT  

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