I love vacation and I love the beach. I love the laid back time to relax and get off of the normal schedule. Who doesn’t? However, I still like to get up in the mornings and start the day with some sort of sweat session. When I am at the beach I consider the sand the perfect spot for a workout. With a great view all around, I can’t imagine staying inside a gym. Since I know I’m going to spend the rest of the entire day on my rump I figure I better get some movement in first thing.
I love the flat area for lots of running and walking, but I’ll be honest I can’t do the same run or walk every morning. I get a little bored and I know if I don’t add some other body weight moves in that when I get back to teaching my regular classes I’ll be so sore I won’t be able to get in or out of the bed! So, while my workouts are definitely not the same – it IS vacation – but getting in some exercise makes the day so much better.
This was a good workout I did a couple of times – it includes cardio and hits all the major groups. Do it anywhere, whether you have a beach or not. It works just as well, hopping on and off a treadmill, on a track or your normal running route. I timed it by songs, but you can time by minutes or distance. Have fun with it!
TOTAL BODY BEACH WORKOUT
Warm up 5 minutes
Run 3 minutes (or length of one song)
Squat Series: 20 squats; 20 squats with knee lift; 20 squats with leg extension*; 20 narrow stance squats; 20 jump squats
Run 3 minutes (or length of one song)
Inner Thigh Series: 20 Plie’ squats, 20 side lunges; 20 plie’ jumps; 20 reverse lunges; 20 plie’ with knee presses*
Run 3 minutes (or length of one song)
Plank Series: 20 High to Low Planks*; 20 Plank Jacks; 20 Plank Jump Ins* 20 Side Planks (10 each side)*
Run 3 minutes (or length of one song)
Push Up Series: 20 Push Ups; 20 Tricep Dips in Bridge Position; 20 Downdog with leg lifts*
Run 3 minutes (or length of one song)
Cool Down 5 minutes
This workout was fun because of the constant change from cardio to different moves challenging different areas.
Here are some descriptions of some of the moves if they don’t sound familiar!
* Squat with leg extension – Lower down into a squat keeping weight in the heels. As you lift extend your right leg out then lowering back down into the squat. Repeat with left leg.
*Plie’ with knee presses – Lower down into a keep pile’ keeping your knees inside your toes, pelvis tucked under. Press your knees back and bring them back to center.
*High to Low Planks – Begin in a push up position, keeping your wrists under shoulders, back flat and abs contracted. Lower down onto one elbow then the other elbow ending in a low plank. Raise back up on one hand then the other hand for 1 Rep.
*Plank Jump Ins – Begin in a push up position. Engage your abs and pulling your knees up to your chest jump your feet up to your hands.
*Side Planks – Begin in push up position. Rotate onto your left arm, keeping it under your shoulder, extending Right are up to the sky. Rotate down to push up position and repeat on other side.
*Downdog with leg lifts – Begin in downdog position. Raise your right leg up to the sky squeezing your glute. Repeat on the left side for 1 Rep.
Something not make sense? Let me know!
Enjoy Your day!
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