Summer’s on the horizon, and with it comes the promise of long, lazy days by the beach, braais with friends, and that unmistakable feeling of the South African sun on your skin. Whether you’re gearing up to hit the coast for that legendary ‘Dezemba’ holiday or you’re planning to lounge by the pool, we’ve got just the guide to help you feel strong, healthy, and confident.

But here’s the thing: at Trojan, we’re not just about the aesthetics. Sure, everyone wants to look good in their cozzie, but we believe that a strong body is a beautiful body. That’s why our beach-body guide focuses on building strength and endurance, making sure you’re ready for all the summer fun—whether it’s surfing the waves, playing beach volleyball, or simply chasing after the kids.

So, grab your Trojan equipment, clear some space, and let’s dive into a workout plan that’s as much about celebrating your body as it is about prepping for those sunny days ahead.

For the Guys: Balanced Strength for the Perfect Beach Bod

Fellas, we know you’re after that classic beach look—strong chest, defined abs, and broad shoulders. But true aesthetics come from a body that’s balanced and functional. What’s the point of having rock-hard abs if your back can’t support them? This routine will help you build muscle symmetry and strength across your entire body, so you not only look great but also move like a champ. And with Trojan equipment like kettlebells, benches, and resistance bands, you’ll have the tools to make it happen.

1. Push-Pull Superset (Chest & Back)

• Push-Up to Swing Combo: Start with a set of traditional push-ups, then immediately go into a set of swings using the Trojan Kettlebell. This superset targets both your chest and posterior chain, creating a balanced upper body.
• 3 sets of 15 push-ups, followed by 15 rows per side.

2. Deadlifts

• The king of all lifts, especially when done with the Trojan Barbell Set. Deadlifts work your entire posterior chain—from your hamstrings and glutes to your lower back and traps. This exercise is key for functional strength and that powerful beach presence.
• 3 sets of 10 reps.

3. Overhead Press

• Build those broad shoulders with the dumbbell overhead press, ideally on a Trojan Dumbbell Bench. This move also engages your core and stabilisers, making it essential for functional strength.

3 sets of 12 reps

4. Plank to Renegade Row

• Start in a plank position, holding Trojan Hex Dumbbells. Row one weight up at a time while maintaining the plank. This exercise will torch your core and upper back, ensuring you’re strong all around.
• 3 sets of 10 reps per side.

5. Hanging Leg Raises with Twist

• This variation of the classic leg raise not only works your abs but also engages your obliques and lower back. The twist adds an extra dimension, ensuring your core is functional and strong from all angles. Use the Trojan Door Gym or Trojan Power Tower for this move to ensure proper form and added stability.
• 3 sets of 12 reps.

For the Girls: Sculpted Curves and Functional Strength

Ladies, we know you want those flat abs and toned glutes, but let’s not forget the importance of a strong back, legs, and arms. Functionality is key to feeling confident and enjoying everything summer has to offer. This routine focuses on building a well-rounded body that’s as strong as it is beautiful. And with Trojan’s range of equipment—from resistance bands to treadmills—you’ll be ready to take on anything this summer.

1. Squat to Press

• Combine your squats with an overhead press using the Trojan Kettlebell to work your legs, glutes, and shoulders in one fluid motion. This full-body exercise boosts strength and burns more calories.
• 3 sets of 15 reps.

2. Deadlift to Row

• Like the guys, you’ll benefit from deadlifts, but here we’re adding a row at the top using the Trojan Barbell Set to target your back and arms. This move ensures you’re building that coveted hourglass shape with strength where it counts.
• 3 sets of 12 reps.

3. Plank with Shoulder Tap

• Get into a plank position and tap your opposite shoulder with one hand while maintaining your balance. For an extra challenge, lift your opposing leg when touching your shoulder. This exercise is excellent for core stability and engages your arms and shoulders. Add a Trojan Yoga Mat to the mix to make this exercise more comfortable.
• 3 sets of 20 taps (10 each side).

4. Weighted Glute Bridges

• Lie on your back with your shoulders resting on a Trojan Flat Bench, and place a Trojan Weight Plate across your hips. With your feet flat on the ground, lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back down slowly and repeat. This move will target your glutes and hamstrings, giving you that firm, sculpted look.
• 3 sets of 15 reps.

5. Side Plank with Leg Lift

• This move will torch your obliques, hips, and glutes all at once. Hold a side plank, and lift your top leg as high as you can, focusing on control and stability. Using a Trojan Yoga Mat ensures you have a comfortable and stable base.
• 3 sets of 12 reps per side.

Ke Dezemba!

Whether you’re heading to the beach or enjoying a staycation by the pool, these workouts, paired with Trojan equipment, will get you ready for the season. Remember, a truly beach-ready body is one that’s strong, balanced, and functional—because when your body works well, it looks incredible. So, grab your Trojan equipment (available at a Makro or Game near you), hit these workouts, and get ready to feel confident and powerful all summer long!