It’s that time of year again, things are starting to heat up and its time to take your workouts outdoors. There is no better way to get in a great workout than at the beach listening the sound of the waves crashing. For some reason the sound of the waves crashing, makes every hard rep seem a bit “easier”! If you don’t have access to a beach, you can still do my “beach workout” at a gym, park or even at home. This workout targets your entire body hitting your glutes, hamstrings and quads with the walking lunges, core and upper body with the push- ups, inner thighs with the crossover lunges and obliques and quads with the side star plank. By the end of this workout you will feel worked yet amazing so give it a try and let me know what you think.
Gina’s Beach Workout
5 minute sand run
10 lunges down the beach and back
15 sand push-ups
10 lunges down the beach and back
15 sand push-ups
rest 3 minutes
10 crossover lunges
30-second star side plank, each side
10 crossover lunges
30-second star side plank, each side
5 minute sand run, rest and enjoy some quite beach meditation!
Walking Lunges
Stand upright with your feet together and hands on your hips. Take a controlled step forward with one of your legs, keeping your hands on your hips. Lower down towards the sand and bend both knees (almost at 90 degrees angle). The back knee should come close to touching the sand. Your front knee should be directly over your ankle. Push off with your front foot and bring it forward back to the starting position and repeat motion with other leg.
G-Tip: Be sure to keep your chest out, abs tight and with each step put the weight emphasis in your heel.
Sand Push-Ups
Start in a plank position (top of a push up), with your arms straight and shoulders over your wrists. Keep your legs and back in a straight line and lower your body until your chest actually touches the sand. Press back up to the starting position and repeat.
G-Tip: Be sure your body stays parallel to the ground, keeping your core and glutes tight during the entire exercise.
Crossover Lunge
Stand with your arms on your hips and feet shoulder width apart. Keep one leg anchored into the sand and with your other leg, lunge across your body and dip into a deep lunge. Use your heel to stand back up and return to the starting position and repeat on with your other leg.
G-Tip: Keep your chest high and back as straight as possible. Keeping your core engaged will help you keep your upper body straight and focus on your lower body.
Star Side Plank
Start in a plank position (top of a push up), with your arms straight and shoulders over wrists. Roll over to your right side so you are balancing on your right hand and the outside edge of your right foot. Flex both feet and once you feel strong and stable, lift your left arm in the air. If you would like to move on into the full “Star Side Plank”, lift your left leg up as high as you can. Hold this position for as long as you can then lower your leg back to the your bottom leg and repeat on the other side.
G-Tip: This is an advanced movement so feel free to modify it as necessary. Stay in a regular plank position, side plank or just lift your arm and not your leg in the side plank, if needed. Take this exercises in layers and move on as you feel ready.
