{"id":68246,"date":"2024-06-10T09:00:00","date_gmt":"2024-06-10T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/not-much-time-training-exercises-specially-beach-edit\/"},"modified":"2024-06-13T12:12:00","modified_gmt":"2024-06-13T10:12:00","slug":"not-much-time-training-exercises-specially-beach-edit","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/not-much-time-training-exercises-specially-beach-edit\/","title":{"rendered":"Not much time for training? Here are some exercises specially for you!"},"content":{"rendered":"<p>You\u2019re 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&#8217;re starting to feel restless \ud83d\ude42<\/p>\n<p>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!<\/p>\n<h2>So, get to work!<\/h2>\n<h2><a href=\"https:\/\/www.arenasport.com\/en_row\/women\/sportswear\/tops-bottoms-dresses_jumpsuits-underwear.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104646 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/women_training.800_-600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/h2>\n<p><strong>The whole workout is based on alternating working out on the sand and in the water.<\/strong> This is mainly in order to stay cool despite having warm temperatures by cooling off in the water.<\/p>\n<p><strong>As a warm-up <\/strong>alternates jogging along the shore combined with some arm-circles and squats with easy swimming (repeated 3 times).<\/p>\n<p><strong>In the central part<\/strong> of your workout I\u2019ve created a circuit to be repeated 4 times, where each circuit consists in 3 blocks:<\/p>\n<ul>\n<li>Free body exercises to be repeated for 20 sec.<\/li>\n<li>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).<\/li>\n<li>A quick sprint in water (there\u2019s no point in giving a distance as it\u2019d be impossible to calculate, therefore I will mention the number of strokes to do in your preferred style).<\/li>\n<\/ul>\n<p>When you\u2019ve finished doing a round, take a 2 min. active pause by swimming in a relaxed tempo.<\/p>\n<p><strong>In order to cool down<\/strong>, swim for 5 min in a relaxed tempo and do some stretching along the shore.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/en_row\/men\/activities\/beach\/briefs-shorts-boxers_bermudas.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104654 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/06\/mens-beachwear_800_600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h3>Enjoy your workout!<\/h3>\n<p><strong>WARM-UP\u00a0<\/strong>x3<\/p>\n<p>3 min jogging in a relaxed tempo<br \/>\nBack- and -forward arm-circles &amp; leg squats<br \/>\n5 min easy swimming<\/p>\n<p><strong>MAIN SET<\/strong>\u00a0x4<\/p>\n<p>2 min. active pause by swimming in a relaxed tempo.<\/p>\n<p>20 sec. push-ups<br \/>\nQuick sprint on land [10m]<br \/>\nQuick sprint in water [12 strokes]<\/p>\n<p>20\u00a0sec. squats<br \/>\nQuick sprint on land [10m]<br \/>\nQuick sprint in water [12 strokes]<\/p>\n<p>20 sec. burpees<br \/>\nQuick sprint on land [10m]<br \/>\nQuick sprint in water [12 strokes]<\/p>\n<p><strong>COOL DOWN<\/strong><\/p>\n<p>5 min. easy swimming<br \/>\n10 min. stretching<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re 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&#8217;re starting to feel &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":104639,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10072],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Not much time for training? Here are some exercises specially for you!<\/title>\n<meta name=\"description\" content=\"Short on time for summer workouts? 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