At Grand Strand Supplements, we know that hitting the gym or crushing a beachside workout is all about feeling strong, energized, and ready to conquer the waves of life! Whether you’re a beginner looking to start your fitness journey, an intermediate lifter aiming to build muscle, or an advanced athlete chasing peak performance, we’ve got workout routines to fuel your goals. Plus, we’ll share how our top supplements—like Life Extension Vitamins D and K with Sea-Iodine™, Eniva Health VIBE + Collagen Fruits & Veggies Liquid Multi, and Warrior Strong Wellness Vitamins D3 & K2—can supercharge your recovery and results. Let’s dive into three tailored workout routines to help you thrive!

Why Workout Routines Matter

A well-structured workout routine is the foundation of any fitness goal, whether it’s building strength, boosting endurance, or improving overall health. Pairing your training with the right nutrition and supplements—like Vitamin D for muscle function, Vitamin K for bone health, and a multivitamin for energy—ensures your body has what it needs to perform and recover. Below, we’ve crafted three routines for different fitness levels, each designed to maximize results and align with the vibrant, health-focused lifestyle of the Grand Strand.

Beginner Routine: Build a Strong Foundation

Goal: Get moving, build confidence, and establish healthy habits.
Ideal For: Newcomers to fitness or those returning after a break.
Duration: 45–60 minutes, 3–4 days per week.

This full-body routine focuses on functional movements to improve strength and mobility. Perform each workout with 2–3 sets of 12–15 reps, resting 60–90 seconds between sets. Use light weights or bodyweight to master form.

• Warm-Up (5–10 min): Dynamic stretches (arm circles, leg swings) + 3 min brisk walk or light jog on the beach.
• Squats (Bodyweight or Dumbbell): Targets legs and glutes. Keep knees behind toes.
• Push-Ups (Knees or Standard): Builds chest, shoulders, and core. Modify on knees if needed.
• Seated Dumbbell Rows: Strengthens back and posture. Use a bench or sturdy chair.
• Plank (20–30 seconds): Engages core for stability. Keep hips level.
• Cool-Down (5 min): Stretch quads, hamstrings, and shoulders.

Supplement Support:

• Eniva Health VIBE + Collagen Fruits & Veggies Liquid Multi (1 oz daily, mixed with water) delivers 70+ nutrients and collagen to support joint health and energy for newbies tackling their first workouts. Customers love its berry flavor and say, “I feel less sore and more energized!”
• Take Warrior Strong Wellness Vitamins D3 & K2 (1 capsule with breakfast) to support muscle function and bone strength as you build your foundation.

Pro Tip: Start with 3 days a week (e.g., Monday, Wednesday, Friday) and progress to 4 as you gain confidence. Check your form in a mirror or with a trainer to avoid injury.

Intermediate Routine: Muscle & Strength Builder

Goal: Build lean muscle and increase strength.
Ideal For: Those with 6+ months of consistent training.
Duration: 60–75 minutes, 4–5 days per week.

This split routine targets specific muscle groups each day for balanced growth. Perform 3–4 sets of 8–12 reps with moderate weights, resting 60–120 seconds between sets. Split your week into Push, Pull, and Legs.

Day 1: Push (Chest, Shoulders, Triceps)

• Warm-Up (5–10 min): Jump rope + dynamic stretches.
• Bench Press (Barbell or Dumbbell): Targets chest. Keep elbows at 45°.
• Overhead Shoulder Press: Builds shoulders. Use a controlled motion.
• Tricep Dips (Bench or Parallel Bars): Strengthens triceps. Keep shoulders relaxed.
• Incline Push-Ups: Adds chest variety. Use a low bench.
• Cool-Down (5 min): Stretch chest and shoulders.

Day 2: Pull (Back, Biceps)

• Deadlifts: Hits back, glutes, and hamstrings. Keep spine neutral.
• Pull-Ups or Lat Pulldowns: Targets lats. Use assisted bands if needed.
• Dumbbell Bicep Curls: Builds biceps. Avoid swinging.
• Face Pulls: Strengthens rear delts for posture. Use a cable machine.
• Cool-Down (5 min): Stretch back and biceps.

Day 3: Legs & Core

• Barbell Squats: Targets quads and glutes. Go to knee level.
• Romanian Deadlifts: Hits hamstrings. Keep legs slightly bent.
• Lunges (Dumbbell): Builds balance and leg strength. Step forward or reverse.
• Russian Twists (with weight): Engages core. Keep movements controlled.
• Cool-Down (5 min): Stretch quads, hamstrings, and obliques.

Supplement Support:

• Life Extension Vitamins D and K with Sea-Iodine™ (1 capsule daily) provides Vitamin D3 (5,000 IU) for muscle recovery and Vitamin K to direct calcium to bones, reducing injury risk. A customer shared, “My joints feel stronger during heavy lifts!”
• Eniva Health VIBE + Collagen supports muscle repair with collagen peptides and antioxidants, perfect for post-workout recovery. Mix it into a post-gym smoothie for a refreshing boost.

Pro Tip: Track your weights and aim to increase by 5–10% every 4–6 weeks for progressive overload. Rest one day between sessions (e.g., Push, Rest, Pull, Rest, Legs).

Advanced Routine: Peak Performance & Endurance

Goal: Maximize strength, endurance, and athletic performance.
Ideal For: Experienced athletes with 2+ years of training.
Duration: 75–90 minutes, 5–6 days per week.

This high-intensity routine combines strength, power, and conditioning. Perform 4–5 sets of 4–8 reps for strength exercises and 12–15 reps for accessory work, with 90–120 seconds rest for heavy lifts and 30–60 seconds for others. Incorporate cardio or HIIT twice weekly.

Day 1: Lower Body Power

• Warm-Up (10 min): Foam roll + dynamic stretches + 3 min sprints.
• Barbell Back Squats (Heavy): 4–6 reps for power. Use a spotter.
• Box Jumps (3 sets of 10): Builds explosive strength. Land softly.
• Leg Press: Targets quads and glutes. Go heavy but controlled.
• Calf Raises: Hits calves. Pause at the top for 1 second.
• Cool-Down (5 min): Stretch calves and quads.

Day 2: Upper Body Strength

• Bench Press (Heavy): 4–6 reps for max strength. Use a spotter.
• Weighted Pull-Ups: Builds lats and biceps. Add weight gradually.
• Dumbbell Arnold Press: Targets all shoulder heads. Keep core engaged.
• Cable Tricep Pushdowns: Isolates triceps. Use a rope attachment.
• Cool-Down (5 min): Stretch chest and shoulders.

Day 3: Conditioning & Core

• HIIT (20 min): 30 sec sprint/30 sec walk (on beach or treadmill) x 10 rounds.
• Kettlebell Swings (3 sets of 15): Boosts power and cardio.
• Hanging Leg Raises: Targets abs. Keep legs straight if possible.
• Side Planks (30–45 sec/side): Strengthens obliques. Keep hips lifted.
• Cool-Down (5 min): Stretch core and hip flexors.

Supplement Support:

• Warrior Strong Wellness Vitamins D3 & K2 (1 capsule daily) ensures Vitamin K2 directs calcium to bones, supporting heavy lifts, while D3 aids muscle performance. Users report, “I recover faster and feel stronger during intense sessions!”
• Life Extension Vitamins D and K with Sea-Iodine™ provides Iodine to support thyroid-driven energy for grueling workouts. One customer said, “My stamina’s improved since adding this!”
• Eniva Health VIBE + Collagen delivers Zinc and Vitamin C for immune support and collagen for joint resilience, critical for high-volume training.

Pro Tip: Periodize your training (e.g., 4 weeks heavy strength, 2 weeks lighter endurance) to avoid plateaus. Hydrate well and consider a heart rate monitor for HIIT.

Fuel Your Workouts with Grand Strand Supplements

No matter your fitness level, the right workout routine paired with premium supplements can take your results to the next level. At Grand Strand Supplements, our top picks—Life Extension Vitamins D and K with Sea-Iodine™, Eniva Health VIBE + Collagen Fruits & Veggies Liquid Multi, and Warrior Strong Wellness Vitamins D3 & K2—are designed to support your bones, muscles, joints, and energy so you can train harder and recover faster.

• Quality Guaranteed: Non-GMO, with gluten-free options, these products meet the highest standards.
• Beach-Ready Vibe: Formulated for active lifestyles, perfect for crushing workouts by the Grand Strand.
• Customer Loved: Our community raves about improved recovery, energy, and strength with these supplements.

Get Started Today!

Ready to ride the wave to better fitness? Try one of these workout routines and pair it with our top supplements to feel the difference. Shop now at Grand Strand Supplements to grab Life Extension Vitamins D and K with Sea-Iodine™, Eniva Health VIBE + Collagen, or Warrior Strong Wellness Vitamins D3 & K2. Visit our Myrtle Beach store or shop online for expert advice and fast shipping.

Need a personalized plan? Contact us for tips on tailoring these routines to your goals. Let’s make waves together!

Disclaimer: Consult your healthcare provider before starting any new workout routine or supplement regimen. These statements have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.