By: Hanna Hiel
Swimsuit season is approaching very quickly, folks. This is a lifeguard-inspired workout to get you looking and feeling like a total Baywatch babe. These are some tough moves, but you’ll feel so accomplished when you’re done – and then you can spend the rest of your day bumming around on the beach! Are you up for the challenge?
1. Run-Swim-Crunch
This is something you should do first in your workout so that you have the energy to really push yourself. Sprint about 50 yards, jump into the waves and swim the same distance back toward the starting point. Then, get to shore and do 50 crunches. You can control the difficulty by deciding whether you want to swim with or against the current. Repeat 2 more times.
2. Push-ups
photo credit: Nick A. Titley via WordPress
This isn’t any old push-up. Face toward the sand, plant your feet at the shore, and do a regular push-up. The waves are going to crash on you, around you, and under you. This adds instability to the push-up, working muscles you didn’t know you had. Do 3 sets of 15 reps.
3. Tricep dips
photo credit: Jen Selter via NY Post
Find a lifeguard stand, bench, or any stable surface that’s about hip height. Place your hands on the surface and stick your legs straight out in front of you in the sand. Do 3 sets of 15 reps. Make sure you focus on form – don’t rush, quality over quantity.
4. Burpees
If you’re a beginner, jump up, jump down and kick back into push-up position, then jump back up. If you want a challenge, do a push-up after you’ve jumped. If you’re really hardcore, do it right on the shore like in move #2. Do 3 sets of 10.
5. V-ups
This move is easy to do on the beach because you can do it on softer sand. Use your core to pull torso and legs up into a “V” position and then back down into a lying plank. For an easier version, bend at the knees. Do 3 sets of 10.
6. Walking Planks (Mountain Climbers)
Like shown in the picture, get into plank position and alternate bringing each knee into the chest. Really flex your core here! The sand provides an extra challenge – the softer the sand, the harder this will be. Do a full minute and repeat.
7. Jumping Jacks
This is one of the most basic exercises you can do. Take it from kindergarten gym class to lifeguard level by jumping as high as you can. Don’t just go through the motions! The sand makes jumping easier on your knees, while at the same time making your calves work a little harder. Do a full minute and repeat.
8. STRETCH!
If you’re not sore after this workout, you didn’t push yourself hard enough. You gotta earn those Corona Lights, baby! It’s so important to stretch after this to avoid shin-splints, as running and working out on unfamiliar surfaces will do. Touch your toes, stretch your chest out, arch your back… if you’re on vacation by the beach, there’s usually a beach yoga class somewhere close by!
So, what are you waiting for? Get your butt to the beach and get moving!