Amp Up Your Routine with Beachside Circuit Training Ideas from Brick BodiesVacation may mean tossing aside your worries, but it doesn’t have to mean tossing aside your workout routine. In fact, working out on the beach may actually help you amp up your workout thanks to the instability and resistance of the sandy surface. Wondering where to begin? The American Council on Exercise (ACE) offers up a handy roundup of seven exercises adding up to the perfect beachside training circuit.
Read on for an overview of the program, along with some tips to keep in mind when busting out your beach workout.
Seven Steps to a Better Beach Body
Getting in your workout is as easy as 1, 2, 3….or 1, 2, 3, 4, 5, 6, 7, as the case may be. The seven workout moves prescribed by ACE include the following:
- The Spiderman Crawl, which begins in plank position before transitioning to a crawling-type motion
- Push-Up Shoulder-Ups, which starts in plank position and progresses through a series of different stretching and strengthening positions
- Ice Skaters, a side-to-side aerobic exercise which mimics the basic motion of “skating”
- Cross-Under Planks, which progress from an upright plank position, incorporating the legs and a core twist
- Frog Jumps, which begin in a low-squat before “exploding” into a jump forward while the arms swing back
- Runner’s Abs, a combination crunch-running movement
- The Crab Walk, a seated position scoot which is pretty much exactly what you remember from elementary school gym class
Tips for Maximizing your Beach Circuit Workout
ACE recommends progressing through each of these seven exercises in order and repeating the cycle three to four times.
- Make sure to properly warm up and cool down. Remember that your calves, ankles, and feet are particularly important when working out on sand because they are critical “stabilizer muscles.” ACE suggests warming up by “going through each of the exercise motions in a slow, controlled manner or by incorporating dynamic movements to get your muscles warm and your heart rate up.”
- To ensure that you’re getting the most out of your workout, measure out your starting and ending points. (20 paces should do it to start.) Strive to increase the distance each round for a progressive challenge.
- Don’t forget about the importance of hydration! Outdoor workouts, especially in warm weather, can cause you to lose fluids faster; make sure to drink plenty of water before, during, and after your workout. ACE prescribes the following formula for optimal hydration: “Drink 500-600 mL (17-20oz) two hours prior to exercise, 200-300mL (7-10oz) every 10-20 minutes during exercise or more depending on sweat loss, and 450-675mL (16-24oz per pound) for every 0.5 kg of body weight lost.”
The best part of being seaside is that you don’t need to lug any equipment along with you to make this workout part of your next beach vacation. Imagine how good you’ll feel when you return home feeling stronger and more in shape than when you left!