Beach Body Workout

Can you feel it?! The warmth is coming . . .  and with that means summer is coming too! Get in shape and get ready for the beach! Our wonderful Joli, certified personal trainer, has put together this amazing 8 week program to help us feel and look great on the beach. Each day there is an exciting exercise to get us moving!

Check out what is in store for us on Week One and Two:

Weeks 1-2 AM PM
Monday Sprint 8; Strength Workout 1
Tuesday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2
Wednesday Sprint 8; Strength Workout 1
Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2
Friday 40 minutes of cardio at 75% of max heart rate
Saturday Sprint 8; Strength Workout 1
Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!

 

Strength Workout 1: Upper Body & Core

25 Push-ups

1 Min Plank

1 Min Hollow Hold/Banana

20 Tricep Push-ups

1 Min Superman/Locust

Each round has a time cap of five minutes. If you do not finish in 5 minutes, rest for 1 minute then start where you left off for your next round. Repeat 3 times.

Modifications: Push-ups and planks can be done kneeling; If needed, bend knees for hollow hold and keep legs down for locust. Option, reduce push-ups and tricep push-ups by five each round.


Strength Workout 2: Lower Body & Full Body

10 Burpees

25 Bodyweight squats, Full Depth

20 Foot Bear Crawl

Stepping Lunges – Alternate Legs, 12 Each Side

20 Foot Bear Crawl

Side Plank, 20 Sec Each Side

Complete the round in 6 minutes. Repeat 3 times. If you do not finish in 6 minutes, rest 1 minute and start where you left off for your next round.

Modifications: Squats should be done to full depth (butt drops lower than your knees). If you cannot do full depth, you may place a low chair behind you to provide a target to squat to and get up from. You may also do less than full depth. Squats may be substituted for the lunges if needed. Squats may be reduced by 5 and lunges by 3 (each side) for second and third rounds.

About the writer: Joli Guenther is a certified personal trainer, yoga instructor and clinical social worker practicing in and around Madison, Wisconsin. Learn more about Joli.

 



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