bodyweight beach series: workout 3 of 4

As we approach the homestretch of our Bodyweight Beach Series, take a moment to check in with your body and your progress. Do you find certain movements harder than others? Are you connecting your mind and breath to each exercise? While some of these exercises may very well be staples in your fitness routine already, they can be even furthered with proper form, technique and breath sequences. 

WORKOUT 1 OF 4

WORKOUT 2 OF 4

Step Ups on Bench 

• 20 per leg
• Option to add a knee drive at the top or reverse lunge at the bottom
• Challenge: Add a hop or pulse
• Modification: Knee drive to reverse lunge while standing on ground 

20 Star Jump Squats 

• Start in your squat with one arm reaching toward the ground. Jump up to fully extend your legs, then land with a wide squat, reaching your other arm toward the ground. 
• Stay low and go slow! 
• Modification: Replace the jump with a calf raise. 

Alternating Upper Cuts​

• 20 total (10 each arm) slow, 40 total (20 each arm) fast 

15 Inch Worms/Walk Outs with a Push Up

• Start standing and bend to reach your arms to the floor. Walk out to a plank, add a push-up, then walk your hands back to meet your feet as you raise your arms to the sky. 
• Stay stable in your core, hips and legs. Think about pressing your heels into the ground as your hands walk toward your feet. 

30 Tricep Dips on Bench

• Create space between your shoulders and your ears. 
• Aim for 90 degree bend 
• Challenge: Legs extended 
• Modification: Knees bent

40 Russian Twists

• Don't let your hips sway or rotate. Aim to keep your knees in line with each other. 
• Challenge: Float the legs to tabletop 
• Modification: Keep your feet on the ground

Complete 1-4 sets of each exercise and end with a sprint along the shoreline.

THE FULL WORKOUT:
40 Step-ups on Bench
​20 Star Jump Squats
40 Alternating Upper Cuts
​15 Inch Worms with Push-up
30 Tricep Dips on Bench
40 Russian Twists

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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.