You’re at the beach, on holidays. Being the sports lover that you are, after 2 or 3 days of not doing anything but laying around relaxing, you are start to feeling restless 🙂
Water to swim in? You have it! Enough space to do exercises? Unless you happen to be on an extremely tiny beach, you have that as well!
So, get to work!
The whole workout is based on alternating working out on the sand and in the water. This is mainly in order to stay cool despite having warm temperatures by cooling off in the water.
As a warm-up alternates jogging along the shore combined with some arm-circles and squats with easy swimming (repeated 3 times).
In the central part of your workout I’ve created a circuit to be repeated 4 times, where each circuit consists in 3 blocks:
- Free body exercises to be repeated for 20 sec.
- A quick sprint along the beach for 10m (if you want this exercise work your muscles a bit more, try doing it on dry sand where one tends to sink slightly).
- A quick sprint in water (there’s no point in giving a distance as it’d be impossible to calculate, therefore I will mention the number of strokes to do in your preferred style).
When you’ve finished doing a round, take a 2 min. active pause by swimming in a relaxed tempo.
In order to cool down, swim for 5 min in a relaxed tempo and do some stretching along the shore.
Enjoy your workout!
WARM-UP x3
3 min jogging in a relaxed tempo
Back- and -forward arm-circles & leg squats
5 min easy swimming
MAIN SET x4
2 min. active pause by swimming in a relaxed tempo.
20 sec. push-ups
Quick sprint on land [10m]
Quick sprint in water [12 strokes]
20 sec. squats
Quick sprint on land [10m]
Quick sprint in water [12 strokes]
20 sec. burpees
Quick sprint on land [10m]
Quick sprint in water [12 strokes]
COOL DOWN
5 min. easy swimming
10 min. stretching