Now that the holidays are over and March Break, Spring Break, and even the far off Summer Vacation is looming in the distance I know we are all thinking about where our beach body went and how we can get it back. The following workouts from Mens Health Magazine can be done in the comfort of your home, or your vacation rental, but even better, they can be done on the beach! These are perfect for men, women and even teens looking to get fit in 2017. All you need is a towel, some running shoes and you are ready to go. It’s a new year so you can be the best version of you possible.
What are your New Years Resolutions? Let me know in the comments down below!
Grab a towel and head to a flat area of sand. Complete the following 6 moves as a circuit—back-to-back without resting. (The moves will stay the same for each round, except the third one will change every time.)
That’s 1 round. Perform 3 rounds total. You’ll increase your intensity with each round. perform the moves at 70-percent effort for the first round, 85-percent effort for the second round, and 100-percent effort for the final round.
Stand tall with your arms at your sides. Take a long step forward with your left foot, and lower your body until your front knee is bent 90 degrees.
Now push yourself forward into a standing position. That’s 1 rep.
Alternate the leg you step forward so you’re “walking” with each rep. Complete 10 reps. When you finish, reverse the movement, performing 10 backward lunges.
Kneel on all fours and place your hands slightly wider than your shoulders. Set your feet together and straighten your arms and legs.
Then bend your elbows and take 3 seconds to lower your body until your chest nearly touches the sand. Pause for 1 second, and then push yourself back to the starting position. Do 10 reps.
ROUND 1: Side Shuffle
Stand in an athletic stance. Shuffle to your left by moving one foot and then the other. Complete 10 steps to your left, and then 10 steps to your right. Repeat.
ROUND 2: Skater Hop
Stand on your left foot with your left knee slightly bent and your right foot slightly off the sand. Lower your body toward the sand, and then bound forward and to your right by jumping off your left leg.
Land on your right foot and bring your left foot behind your right as you reach toward the outside of your right foot with your left hand.
Reverse the movement by hopping forward and to the left, landing on your left foot. Do 10 hops forward and then 10 hops backward.
ROUND 3: Broad Jump
Stand with your feet shoulder-width apart. Dip your knees, and then explode off the sand, jumping forward as far as you can. Repeat 10 times moving forward.
To return to your starting point, perform backward broad jumps, which will be much smaller in length and power.
Sit with your palms and feet on the sand. Raise your hips a few inches off the ground; this is the starting position. Lift your left foot and right hand into the air.
Touch your hand to your foot. If that’s too difficult, just bring your knee to your hand. Pause, and then return to the starting position. On your next rep, touch your left hand to your right foot. That’s 1 rep. Do 10.
Get on all fours and lift your knees a few inches off the floor so your weight is on your hands and the balls of your feet. Keeping your arms straight and legs together, lift your hips and kick your feet in the air behind you. That’s 1 rep.
Keep kicking for 10 reps. For more of a challenge, try to kick up to handstand height.
Grab the corners of your towel with both hands. Stand tall with your feet shoulder-width apart and your knees slightly bent.
Keeping your chest up and your core braced, wave the towel up and down as if you were trying to get the sand off of it. Make the waves quick and powerful for 30 seconds.
BONUS: Fat-Torching Finisher
If you are a capable swimmer, try this drill in the water to cap off your workout and skyrocket your metabolism for hours afterward. Otherwise, do it on land.
Run into the water until you reach chest height. Perform 40 high-knee runs, counting each step as one rep. Run back to the beach, and then repeat.