Time to Do Some Beach Workout

July 4, 2023 0 Comments

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Time spent at the beach is as synonymous with summer as watermelon and barbecue. If you are lucky enough to spend a vacation (or even live) near a beach, the sand is the ideal place for a fun, functional and, if you feel like it, intense workout on the beach.

The benefits of beach workouts are many, but the real Magic lies in the sand. The constant displacement of the grains creates an unstable environment so that your nervous system recruits more muscles in your legs, ankles, hips and core to keep you stable. The sand also offers a soft landing surface that reduces the wear and tear on your joints during high-impact activities. Finally, the tolerant grainy surface absorbs more energy, so sand workouts can burn up to 50% more calories than their hard-surface counterparts.

The best part? After the workout is over, you can run directly into the water to splash and cool off.

The following beach workout lasts only 30 minutes, requires no equipment and trains your whole body.

Start with these warm-ups to prepare your body to move and get used to the instability of the sand.

Instructions: Perform 30 seconds of each movement, with at least 30 seconds of rest between movements.

Crawling bear

Move like a Navy Seal from the get-go with this functional core-focused train.

The move: start on the hands and knees. Raise your knees about 2 inches above the sand. Move your right hand and left foot forward while crawling, keeping your hips lower than your shoulders. Then move your left hand and right foot forward and repeat this sequence slowly and in a controlled way.

SINGLE LEG HIP HINGE

Place one foot in the sand and feel your stabilizing muscles ignite as you balance and move at the hip level.

The movement: stand on your right foot and lift your left foot slightly off the floor behind you. Maintain a neutral spine and a slight flexion of your right leg while leaning forward and keeping your hips at a right angle to the floor. Try to touch the floor with your left hand (or go as low as possible), then return to the movement to the starting position. After 30 seconds, change legs and repeat the procedure on the other side.

KNEE-HIGH JOGGERS

It’s time to feel how fast the sand can increase your heart rate!

The movement: while maintaining the upright posture, lift one knee towards your chest, followed by the other. The faster you change legs, the more difficult the movement. If the fast driving has too much impact or if stability is a problem, slow down the movement in a kneeling step.

STRETCHING THE RUNNER WITH ROTATION

This is an all-inclusive tour that also integrates its heart.

The movement: start with a strong high plank and take a step outward with your right hand with your right foot. Raise your right arm towards the ceiling while turning your torso and shoulders to the right. Your head and neck should follow the rotation of your spine. Hold this Pose for a few moments. Return to the board and repeat on the other side.

Toe walking

Use the sand for some ankle stability and strengthening of the calf muscles in this exercise.

In this video you will learn how to do toe walks.

The movement: stand on your toes while lifting your heels off the floor. Step forward for 30 seconds while keeping your legs straight.

HEEL STEPS IN REVERSE

Walking backwards on the heels is ideal for strengthening the anterior tibial muscle. This helps to improve the stability of the ankle and has the added advantage of preventing shin splints.

In this video you will learn how to go back.

The movement: in a high and straight posture, lift the front of both feet off the floor and step back in a controlled way for 30 seconds.

The main training is an AMRAP Format (as many laps as possible). It challenges your endurance and willpower!

Instructions: Perform 10 repetitions of each exercise (or a modified Version of the exercise if necessary), then proceed to the next exercise. When you have arrived at the last exercise (skater jumps), go back to the beginning of the List (squat jumps) and continue. Complete as many rounds as possible for 10 minutes. Take a 5-minute break to take a walk, stretch, hydrate and recover. Repeat another 10-minute AMRAP in an attempt to beat the number of rounds completed in the first set.

SQUATTING JUMPS

Adjust your swimsuit, place your feet in the sand, move your hips as low as possible and let the sand absorb your landings.

The movement: stand with your feet slightly wider than shoulder width apart. Drive your arms back and lower your hips down and back. At the same time, push your feet through the floor, raise your arms and jump off the floor. Immediately absorb the landing by bending at the knees, hips and ankles on impact and squatting down again. Repeat for 10 repetitions.

T-PUMPS

Push-ups in the sand, especially with additional Rotation, contribute to the strength and stability of the shoulders and trunk. Make sure that no sand falls from your hands into your eyes.

The movement: start in a high plank position, bend your elbows and start lowering your chest until it is 3-5 inches above the sand. Press a high plank position again and turn your right hand to the sky to hold a short side plank. Bring the right hand back to the floor in a solid plank. Repeat the movement, but in the next repetition raise your left hand up.

WALKING LUNGES

Each step lands smoothly, but balance is the biggest challenge in this popular slot.

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