Sure, you could prep for a shirtless beach debut by working your upper back and core, but that may not burn the flab in front of those muscles.

Related: How SA’s Best Bodyboarders Tackle The Deadliest Waves

That’s what this workout can do. “Done as a timed circuit, these three exercises have a metabolic component that can help you grow lean,” says its creator, strength and conditioning coach Chris Bathke.

Do This Workout And Then Commit To Our 30 Day Summer Fit Challenge

Set a timer to beep every minute. Do a set of the first exercise, and rest until the timer beeps. Do the same with the next two exercises. Repeat the cycle f=5 times.

Inverted Row

Use a squat rack to secure a barbell about one metre above the floor, and position yourself on the floor beneath it. Grab the bar using an overhand grip, with your hands shoulder-width apart. Hang from the bar with straight arms. Your heels should be on the floor and your body should form a straight line from your head to your ankles. Pull your chest up to the bar, lower yourself slowly back down and repeat. Do 8 repetitions.

Related: The Best Exercises For Big Muscles – Plus A 28 Day Mass-Building Workout Plan

Rotational Squat

Stand with your legs straight and toes pointed forwards. Step back diagonally and to the right with your right foot, your toes now pointed out. Keep your torso upright, your elbows bent and your eyes forwards. This is your starting position.

Drop into a deep squat, keeping your right foot flat on the floor while letting the toes of your left foot rise; extend your arms in front of you as you squat down. Return to the starting position. Do 5 repetitions, switch legs and repeat.

Related: The Back Test To See How Strong You Really Are

Renegade Crawl

Assume a push-up position but with your hands grasping dumbbells or kettlebells placed on the floor. Pull the weight in your right hand to the right side of your abdomen, then set it down a few centimetres in front of where it started. Do a push up with your hands staggered. Now repeat the row with your left arm and do another push up. Do 4 rows with each arm and a total of 8 push-ups. Drag your feet forwards as you progress so the weight ends up beneath your shoulder.

Related: You Can Use A Bench To Build Bolder Shoulders, Here’s How To Do It

Your Summer Fit Workout

Now that you’ve prepped your body, it’s time to commit to a month long challenge! For months your physique has enjoyed plausible deniability, hidden beneath layers of dissembling fabric. But the arrival of summer exposes the truth.

Lucky for you, these workouts can reverse a winter of neglect – in just 30 days. They employ density training, a technique that allows you to do more work in less time. You’ll sweat enough to raise sea levels, while you burnish your muscles and torch fat.

DOWNLOAD THE WORKOUT POSTER HERE AND GET THE SUMMER BODY YOU WANT