Thursday, July 18, 2013

4 Beach Workouts




As many of already know, I am a native Floridian and grew up living only a few miles from the beach. I even lived on a boat for a year when I was younger. One of my favorite (and least favorite) places to work out is on the beach. Since it's vacation time and many of you have talked about wanting to keep active on your vacations, here are four workouts that can be done on the beach with body weight only or two dumbbells. Drink lots of water and don't worry about all the onlookers, they are just jealous that you are doing what they know they should be doing on their vacation. And don't forget to relax some too!
 
BEACH WORKOUT 1

Warm Up 5 minutes

Push Up/Sit Up Progression - complete 1 push up and 1 sit up, then 2 push ups and 2 sit ups, etc... until you reach 10 push ups and 10 sit ups, then continue back down until you reach 1 again

Run 5 minutes medium pace on sand

Complete circuit 3 times
7 sprints into the water until waste deep and back up to the beach again until you are completely out of the water (into water and back out = 1 sprint)
20 Push Ups
20 Toe Touch Sit Ups

Run 10 minutes medium pace on sand

Complete circuit 3 times
5 sprints into the water until waste deep and back up to the beach again until you are completely out of the water (into water and back out = 1 sprint)
20 Burpees (no push ups)
20 Regular Sit Ups

Finish 10 minutes medium - slow pace on sand or sidewalk.

Cool down and stretch.

BEACH WORKOUT 2

Need a bench, sea wall or some sort of solid elevated shelf

Complete circuit 3 times
12-15 Tricep Push Ups on elevated shelf
12-15 Step up & drive knee ups (both legs = 1 rep) (optional: add weight or jump up and down)
12-15 Tricep Dips
1 minute right side plank
Rest one minute

Complete circuit 3 times
12-15 Walking lunges into jump (both legs = 1 rep)
12-15 Inverted push ups (legs up on elevated shelf, arms on ground)
20 In & Out Sit Ups on wall or ground
1 minute left side plank
Rest one minute

50 Russian twists with weight or medicine ball on wall or ground (both sides = 1 rep)
50 Regular Sit Ups with weight

15-20 minutes interval cardio - 1 minute medium-fast pace, 30-45 seconds slow jog

Cool down and stretch.

BEACH WORKOUT 3

Warm Up - 25 push ups, 25 sit ups & 25 squats

5 minute medium paced run on the beach

Complete circuit 4 times:
15 knee high jumps in knee high water
2 sprints from from water’s edge up beach to end of sand line (sprint up the beach and medium pace jog back to water’s edge)
15 lunges perpendicular to waves in knee high water (both legs = 1 rep)
2 sprints from from water’s edge up beach to end of sand line (sprint up the beach and   medium pace jog back to water’s edge)
25 Push ups
25 Toe touch sit ups
25 Pulse Ups (legs in the air and lift butt off ground a few inches driving legs up)
1 minute plank

10 minute medium to slow pace run

Cool down and stretch

BEACH WORKOUT 4

Warm Up

Burpee with Push Up/Out & In Crunch Progression - complete 1 burpee with push up and 1 Out & In Crunch, then 2 and 2, etc... until you reach 10 and 10, then continue back down until you reach 1 again

Complete circuit 3 times
12 Push Ups with Rows (both arms = 1 rep)
12 Standing single leg bench squat with weight (both legs = 1 rep)
12 Toe touch sit ups (touching both feet = 1 rep)
1 minute plank

Complete circuit 3 times
12 Walking push ups on wall or ground (6 one way, 6 back)
12 Deltoid fly
12 Pulse Ups
1 minute plank

15-20 minute interval cardio - 30 seconds hard, 30 seconds slow jog

Cool down and stretch

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