Beach Bum Workout
Posted on 30 November 2013
Most of us enjoy lazing in the sun at the beach, but why not get a great body for summer! It’s better for you, and sure to last longer than a tan. Don’t forget to slip, slop and slap before you begin!
To start, do a 5 minute walk or run to warm up, along the beach. Once finished, begin the following exercises.
Squats (by 10): Standing with feet flat on the ground shoulder width apart, hands directly out in front of you. Bend your knees, and shift your hips back, slowly lowering yourself, imagining you are sitting down on a chair. Then slowly raise up again. Remember not to lock your knees on lowering.
Walking Lunges (5 each leg): Standing with your hands on your hips and your feet shoulder-width apart, take a normal stride out, bending your forward leg at a 90-degree angle. Your back leg should also be at a 90-degree angle, and you should not bang your knee on the sand. Keeping your stomach tight and your hips aligned with your shoulders, step forward with your back leg. Continue this, whilst alternating each leg one after the other.
Plank: Make sure you are supported by your forearms (or arms) and your feet, with toes curled under. Keep your back straight and hold the position for 60 seconds.
Push ups (by 10): Hands a little more than shoulder width apart, body straight, from head to toe for entire movement and elbows tucked in. Lower your body until your elbows are at a 90 degree angle, pause slightly, then push up to your initial starting position.
Jumping jacks (by 10): standing feet together, arms at your side, slowly bend your knees, and jump, bringing your legs slightly out to the side, a little more than shoulder width apart. As you move your legs outwards, raise your arms up over your head. Arms should be slightly bent throught jumping movement. Once completed, jump back to your initial position, bringing arms down to your side, and feet together.
Crunches (by 10): Lie on your back, hip width apart with your knees bent and feet flat on the ground. Place your hands behind your head, gently pull your abdominals inwards. Curl up forward, so that your head, neck and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down. You can do half-crunches or crunches depending upon the strength of your abdominal muscles.
Once exercises are completed, jog for 5 minutes again along the beach, and repeat workout once again. As you gain more strength, you can challenge yourself by increasing the amount of reps you do for your next work out.