2 Hour Power Hour Workout

Clients run on the beach during the two hour power hour workout.

OUR 2 HOUR POWER HOUR AT THE RETREAT

Have you wondered about some of our workouts? We love our 2 Hour Power Hour workout and most of our guests do too. We like to make use of the outdoors and our beautiful beach as much as possible. In our 2 Hour Power Hour, we walk approximately 1.5 miles to a park that’s located on the beach. We get in a HIIT bodyweight workout at the park and walk the 1.5 miles back to the hotel.

One of the benefits of this workout is that we’re out in the fresh air! It gives our guests a chance to enjoy the beach, see a new local park and get to look at all of the gorgeous houses that line the beachfront. In addition, they get to burn a ton of calories at the same time. Our soft sand is challenging. It makes any workout harder. But one of the other benefits of the sand being challenging is that you can burn up to 50% or more calories. So it’s hard but it’s worth it! And what could be better than torching calories while listening to the waves?

Keep in mind that everyone works at their own pace. While this workout may seem like too much for some of you and maybe not enough for some of you, we modify for all levels to make sure everyone is getting out of the workout what they need to.

THE WORKOUT

The two hour power hour changes from class to class. Because we do this workout a few times a week, we make sure it’s different each time. The workout below is one of our basic two hour power hour workouts that is also translatable to all of you at home.

*Please work at your own fitness level. You may need to modify distance, reps or time.

Warm Up

1.5 mile walk on the beach to the park (walking in the soft sand can burn up to 50% more calories)
*At home this could be an outdoor walk or walk on treadmill

 

Workout

Bodyweight Workout Circuit: 3 Rounds

  • 1 minute push ups

  • 30 seconds squat jumps or modified squat jumps (squat raise to toes)

  • 15 dips with alternating leg raises or 15 regular dips

  • 30 seconds burpees or bench burpees (with hands on bench instead of ground)

  • 1 minute reverse lunges

  • 30 seconds plank jacks

  • 1 minute rest

 

Warm Down

Walk 1.5 miles back to hotel on sidewalk
*At home this could be an outdoor walk or walk on treadmill. Light stretching after the walk is also a great way to continue the warm down.

 

OPTIONS

If you are actually at the beach, feel free to walk in the water for added resistance. Just keep an eye out for any marine life that could harm or bite you like jellyfish, crab, etc.

Feel free to modify if necessary as stated above – whether you modify the movement, time frame, rest in between movements or circuits, etc.

If you’re unsure of a movement or form, please make sure to reach out or ask your local fitness professional for help.

If you have any questions, please comment below and we’ll be happy to answer them!

If you are looking for personal or individual guidance, please check out our Health & Wellness Coaching. Or join us for a fitness retreat to jumpstart your healthy habits!

 

Enjoy the workout!

Best In Health & Wellness,

The Vita Vie Retreat Team