On holidays? Having some time-out but don’t want to get tied down with the complexities of finding a gym or having to train specific body parts on certain days?
Or maybe your normal home gym workout is boring you to tears?
Then you are going to love this outdoor and beach routine!
So what will you need to perform the following beach and outdoor workout?
– A jump rope (or you can pretend to jump rope)
– Hill (it doesn’t have to super steep)
– A park bench – or those log fences you see at the beach… just make sure it’s really sturdy.
If you’re not into outdoor training then you can also perform this workout inside – just be careful, though, that you don’t go knocking down light bulbs or wall hangings with your jump rope.
Depending on your fitness level you can repeat this another 1 or 2 times over. Total 3 times.
Jump Rope at a casual to moderate pace for 3-4 minutes
Your Outdoor and Beach Workout
1. Squats: 1 set x 12 reps
Stand with your legs about shoulder width apart. Have your arms either out in front of you or folded in front of your chest. Have your toes pointed slightly outwards.
Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your thighs are parallel to the floor.
If you’re new to squats, don’t squat down as far. I’m demonstrating the beginniners version here.
Now squeeze your butt and thighs and push through your heels to bring yourself up to starting position.
Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue until you have completed the set.
2. Cardio: Jump Rope for 2 minutes
3. Knee Push-Ups: (from your knees or from your toes) 1 set x as many as you safely can
Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.
4. Cardio: 1 x up and down a hill
5. Tricep Dips: 1 sets x 12 reps
Sitting on a bench, or chair, making sure it’s stable, so it doesn’t slip from under you, have your legs extended out in front of you, knees slightly bent.
With your chest out and midsection firm, have your hands either side of your backside holding onto the bench – fingers facing frontwards.
Place your backside to the edge of the bench, lowering your body downwards, bending your elbows.
Push back up and lower yourself down again. Do this for the required amount of reps. At the end of the set raise yourself back up and onto the bench.
– If you suffer from wrist and shoulder issues avoid this exercise.
– If you’re using a chair you can always back the chair up against a wall – it must be stable to perform this exercise.
6. Cardio: Jump Rope for 2 minutes
7. Straight Arm Plank: 30 seconds (if you can do longer go up to 1 minute)
Place yourself in a pushup position.
Keep your back flat, your aim is to keep your body in a straight line from your head to heels.
Contract your abdominals to prevent you from sagging in the middle.
Hold this position for as long as you can, building up to 1 minute
If you have knee issues then don’t do the jump rope just use a flat area where you can walk laps. Eg… Mark out 50 to 100 metres and do a fast walk, then slow walk back.
Cool Down :
Jump Rope or walk at a casual pace for 3-4 minutes. Then perform your stretches
ALTERNATING DAY CARDIO OPTION
Walk at a casual to moderate pace for 3-4 minutes
Either do one of the following for 15-20 mins… (If you get bored easily like I do… 🙂 , then split your time up between both of these options.
Mark out 100 metre (or close to that) zones. Then walk at a pace that gets you breaking a sweat, then walk back at slower pace.
If you prefer the hill option walk up the hill at a decent pace and then walk down again.
Cool down: A casual walk.
Stretches: Then perform your stretches! Now go enjoy your outdoor and beach workout!
© Mandy Gibbons
Virtual Fitness Trainer
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