BODYWEIGHT BEACH SERIES: WORKOUT 4 OF 4

Team, we made it through the whole series! Whether you do these workouts individually or collectively, on a beach or by the pool, in the morning or afternoon - you will feel all strength and zero regret. Go for one set of each workout if completing consecutively, or 2-4 sets if doing one workout at a time. To access the previous workouts in the series, see below.

WORKOUT 1

WORKOUT 2

WORKOUT 3

Warm Up

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

15 Star Jacks

• Start in squat position with feet together and hands by your sides. Jump up and extend your arms and legs like a star, then land back in your squat.

Alternating Hooks

• Make fists with your hands and bring your elbow around to 'hook' 
• 20 total (10 each arm) slow, 40 (20 each arm) fast

Plank to Side Plank

• 10 total, alternating sides
• Make the transitions slow and controlled to maintain stability through your core and the back of your shoulders.

15 Leg Lowers

• Lying on your back with your arms by your side and a heavy tailbone, inhale as you extend both feet to the sky, then exhale to slowly lower them together.  
• Back stays glued to the ground. Only go as low as you can without arching your lower back. 

10 Back Extensions

• Lying on your stomach with your arms in a field goal position, lift head, upper back and arms off the ground then reach arms overhead. Engage the bottom of your shoulder blades to pull your elbows back to the side of your waist.
• Head in line with your spine from start to finish 
• Press your hip bones into the ground as you squeeze your lower body to keep it still and stable. 

End with a sprint along the shoreline. 

THE FULL WORKOUT
15 Star Jacks
40 Alternating Hooks
10 Planks to Side Planks
15 Leg Lowers
10 Back Extensions

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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.