bodyweight beach series: workout 1 of 4

Need a fitness program to take along with you on vacation? Can't stand the thought of being indoors on a gorgeous day? Wish you could cool off with a dip in the water as you workout? If you answered yes to any of those questions, this Bodyweight Beach Blast is for you. All you need is a water bottle, some SPF + sunglasses, and a little encouragement from your Longevity family. 

Warm Up

• Walking Superstar Lunges 
• Traveling Side to Side Lunge
• Knee Ups
• Back Pedal to Start
• Stretch - Quads, hips, back and calves 

Walking Superstar Lunges

Walking Superstar Lunges

Side to Side Lunges

Knee Ups/High Knees

Back Pedal

Quad Stretch

Quad Stretch

Standing Side Bend

Hamstring & Calf Stretch (Flexed Foot)

Lower Back Stretch

Lower Back Stretch

Now that you're all warmed up and ready to go, let's get to it. 

45 Second Plank Hold

• Head and spine in line, shoulders directly elbows and elbows over wrists
  
• If this is too much on your wrists, you can drop down to a forearm plank

25 Squat Jumps

• Begin with regular squats to get in proper position, and if on sand, to get a feel of the uneven ground
• Squat down and extend your legs to jump up, squeezing through your glutes and the back of your thighs

20 Plank Jacks

• Find that same plank position as before, and now start to jump your legs out and in simultaneously as if you were doing jumping jacks 
• Each time you jump out and in counts as one rep
• Think about keeping your upper body stable and your hips down. This exercise puts your lumbopelvic stability to the test! 

20 Lateral Bounds

• Push off one foot laterally and land on the opposite leg. Pause to hold your balance, then repeat to the other side. Both ways counts as one repetition - repeat this 20 times.
• Aim for an explosive jump and a soft landing
• Stay low and jump as quickly as you can without compromising your form and control

20 Push-ups

• Start in plank position and slowly bend your arms to bring your chest closer to the ground
• Think about pressing away from the ground away from you as you move in each direction - this will help you avoid collapsing in the back of your shoulders and keep your back in a nice, flat position.
• Feeling a challenge? Do tricep push-ups instead, taking a tighter stance with your hands and forearms closely by your side. 

40 Abdominal Curls 

• Lying on your back with your knees bent and feet planted on the ground, take a light grip with your fingertips behind your head. Inhale to begin, then exhale to direct your chin toward your chest as you peel your upper body off the ground.
• Press the back of your head into your fingertips
• Think about initiating this movement from your abdominals to prevent you from recruiting your head and neck
• Keep your breath at the forefront of every rep and your tailbone heavy

40 Mountain Climbers

• Beginning in your plank position, drive one knee at a time toward your chest. Pick up the pace while keeping your upper body steady and stable. 

Pelvic Press (Bridge)

• 20 DOUBLE LEG: Lying flat on your back with your knees bent, feet hip-width apart on the ground, and arms straight by your side, squeeze your glutes to lift yourself up. Back stays in a neutral position on the way up and the way down. 
• 20 SINGLE LEG: Find your bridge position, then float one leg straight up to the sky. Continue your pelvic presses on one leg. Quickly check in with your lower body to make sure your hips are leveled, and your supporting foot is evenly distributing weight. 
• With both variations, think about sending your knee(s) away from you as you lift up, and maintaining control along the back of your body as you come back down. Activating your glutes is key here, as it takes the pressure off your lower back. 

End with a run or sprint along the shore

---

...and this is just the first part! We will be sharing the remainder of this series over the course of the next three weeks, right here on Longevity Living. Need your trainer with you to get the most out of this workout? We're here for it! Schedule an offsite one-on-one by contacting us at lfc@longevityfitnesscharleston.com.