Beach Body Workout “Best of the Best” – Get Fit Outdoors
Yes, summer is just around the corner, but beware, if you blink too fast, you might miss it! With that said, the purpose of this article is to give you and your families all the information and ideas you need to make the most of the outdoors and the environment around you this summer to find new and fun ways to stay fit. If you use your imagination a little and have a basic understanding of how the body moves, you can take advantage of this “outdoor gym” anytime, anywhere. And best of all, as long as you honor it and take good care of it, it’s free!
While most outdoor activities are obvious, my goal in this article is to encourage you to explore the not-so-obvious ways to enjoy the great outdoors when it comes to your workouts. I will start with one of the most common areas that many of us spend the summer months in. The beach!
The Beach Body Workout On The Beach
Security Check: A full security check of the area MUST be performed before training begins. Always check the area for the following: A level surface (except dunes, obviously) free of holes, potholes, tree limbs, glass, loose or uneven debris of any kind, etc.
Environmental Equipment/Accessories to Wear: I will refer to different things in each area as “equipment” or “accessories” that I want you to use for training. These are things common to every environment, whether natural or man-made.
Below is a sample workout that can be done in 30 minutes or less.
Additional Items: If you have a lightweight exercise band or tube and/or a 10-foot piece of string or ribbon, these will provide many variations to your workout.
This workout should only begin once you’ve warmed up your entire body and lightly stretched. Jogging, jumping jacks, squats, or jumping rope are good examples of proper warm-up exercises.
Beach – Flat Sand
Environmental “Equipment/Fixtures” Commonly Found in These Areas:
Logs, lifeguard stations, jetty areas with large rocks, benches
The training
Find a lifeguard station and/or a small log for this exercise in the sand.
Traveling Lunges – 25 each leg – Sand lunges are an incredible challenge for your balance and core, as well as shaping your lower body.
Pushups – 15 -25 (on the sand or on the deck of the lifeguard station)
Pullups – 8 – 10 Using the rope or your hands, hang from one of the lifeguard station’s beams and with your feet forward, lean back to lower your body weight against gravity. Then lift your chest toward the beam. If you’re using the rope, wrap it around the beam and pull your chest toward the beam.
Crunches: Curl up very slowly, hold at top for 1 count, then slowly lower
Sprints – Sprint for 30 seconds. Walk for 30. Sprint for 30. Repeat 2x
Water kicks – 25 each leg. Stand in the water at knee height. Make sure you are balanced. Kick each leg directly in front of you and then pull it back, keeping it underwater the entire time.
Log Roll: (if available) Kneel in front of log, place hands shoulder-width apart and push against log. If it moves, roll it 5 times. If not, just push it for 20 seconds. Then rest and repeat.
Complete 2 cycles of the exercise series above.