Saturday, August 6, 2011

Beach Workout

running, a photo by shelley ^^ on Flickr.

Are your workouts lame??
If you find yourself waking up to a sunny morning, a calm lake (body of water), and NO life guards. Try this stellar beach workout. It's a great way to increase cardio and strength with high intensity intervals and body weight strength training. All of which equates to FAT BURN. Gotta' love me some of that. Here is the workout I did the other morning. Keep in mind you can up the reps, speed, or change up the order in any fashion to suit your fitness level. Push it. Don't take it easy just 'cause no one's there ;)
But better yet challenge a friend!
A Beach of a Workout:
(If you dare...)
I did this all in the sand on the beach. For sprints I ran the beach longways which was about 200 yards. Running on the sand is much more of a challenge, but great for strength for fine tuning the littler muscles and increasing speed. Slap on a swimsuit if you're feel hardcore, because you will be getting wet.

Warm up with a 5 minute jog
  • 50 Walking lunges
  • 50 Mountain climbers
  • 2 Minutes Plank
Repeat this 3 Times
  • Sprint to the end of beach and back (200 yards)
  • 25 Push ups
  • 25 Tricep dips (find a bench or curb)
Repeat 5 times
  • 25 Jump squats
  • 25 Sit ups (You can do different variations)
Repeat 3 times
Now that your good and sweaty, (this took be about 30 minutes) dive into the water 'Baywatch style' and finish with 30 minutes of aqua jogging. (Don't laugh. It looks pretty strange.) If that's too fancy for you, swim laps. End with some good stretching. I guarantee you will feel your legs a little upset the next morning.
You'll get over it.
Good luck!

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