Spring Break is just around the corner! Now by no means do I think working out on vacation is a requirement but sometimes getting in a quick workout can feel great!! Below is a quick 25 minute beach workout which is a great way to enjoying the fresh air and beautiful scenery which getting in your workout.
1. Warm-up (5 minutes):
- Start with a light jog or walk along the shoreline to warm up your muscles and get your heart rate up.
- Perform a few dynamic stretches such as arm circles, leg swings, and torso twists to loosen up your joints and improve flexibility.
2. HIIT Circuit (8 minutes):
- Set a timer for 45 seconds of work and 15 seconds of rest for each exercise.
- Jump Squats: Jump (can just be squats) from a squat position, then land back down in a squat making sure to land softly and not lock out your knees
- Push-ups: Perform push-ups on the sand, maintaining good form and controlled movement. (Can be on knees)
- Burpees: From a standing position, squat down, kick your feet back into a plank position, then jump back to the squat position. (Do not need to jump)
- Mountain Climbers: Get into a push-up position and alternate bringing your knees in towards your chest in a running motion.
- Repeat the circuit 2 times
3. Core and Stability (8 minutes):
- Set a timer for 45 seconds of work and 15 seconds of rest for each exercise.
- Plank Hold: Hold a high plank position engaging your core and keeping your body in a straight line.
- Russian Twists: Sit on the sand, lean back slightly, and rotate your torso to touch the sand on each side of your body.
- Side Plank: Hold a side plank position for 30 seconds on each side, keeping your body straight and your hips lifted.
- Superman: Lie facedown on the sand and lift your arms and legs off the ground, engaging your lower back and glutes.
- Repeat each exercise for 45 seconds.
4. Cool Down and Stretch (4 minutes):
- Take a slow walk along the beach to bring your heart rate down and allow your body to cool down. (As much as it can in the sun)
- Perform a few stretches for each major muscle group, including the hamstrings, quadriceps, calves, chest, back, and shoulders holding each stretch for at least 30 seconds
Remember to stay hydrated and apply sunscreen before heading out for your beach workout. I hope you enjoy your vacation and are able to have a lot of fun with your family or friends!!
