Full Body Beach Circuit

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THE FULL BODY BEACH CIRCUIT

Obviously we love beach workouts for our fitness retreat programs. There’s really no better place to workout than the beach with the fresh ocean air and sunshine beaming down on you. That being said, we know that many of you don’t love the beach so the good thing about this workout is that all you need is some space, the outdoors, fresh water for drinking and yourself!

No matter where you do this workout, the point is to get out of the gym and into the outdoors. This can be completed inside a gym but for the purpose of challenging your body in a different way, try to complete it outside on a non-paved surface (beach or a safe grassy area). Moving on a surface that’s uneven is great for strengthening feet and ankles as well as challenging balance and improving proprioception (knowing where you are in space and being ok with that – ex: walking without having to hold onto something).

HOW TO DO THE WORKOUT

Warm Up
It’s always a good idea to warm up before beginning any workout. Get your body warm, get the blood flowing and begin moving your joints to lubricate them prior to your workout. A brisk walk or jog for 5 – 7 minutes is a great warm up before this full body circuit.

The Workout
Intensity: The intensity level in this workout is key. The intervals should be performed with a good amount of intensity. On a scale of 1 – 10 (1 being no effort, 10 being max effort) you should be working around a 7+. That means you need to be giving this 100% and putting the effort in to challenge your body and get your heart rate up.

Rest Periods: The rest periods in this bull body circuit are an active rest period. Active recovery means you are moving during any rest time. There is no standing still, no sitting down and no doing nothing. Walking, step touch or march in place during rest for an active recovery. This will help you bring your heart rate down at a slower rate as well as keep it up a little bit during recovery. You’ll still have the chance to catch your breath while keeping your body active.

FULL BODY BEACH CIRCUIT
This is a giant circuit meaning you’ll complete a full round of each exercise for 1 circuit.
See below for modifications.

  • Push Ups – 30 Sec

  • Run – 30 Sec

  • Squats – 30 Sec

  • Run Backwards – 30 Sec

  • Pull Ups or Bodyweight Rows – 30 Sec (find a pull up bar, low bar or use a TRX hooked up to something stable for rows)

  • High Knee Run – 30 Sec

  • Reverse Lunges – 30 Sec

  • High Knee Run – 30 Sec

  • Inch Worm – 30 Sec

  • Butt Kick Run – 30 Sec

  • Long Jumps – 30 Sec

  • Side to Side Ski Jumps – 30 Sec

  • Rest – 1 Min (0r until fully recovered)

*Repeat circuit 2 – 4 times depending on your fitness level.

Modifications:

  • Exercises – If you don’t know what one of the exercises is or you don’t know how to properly execute it, please search on google or youtube for an example or ask you local fitness professional.

  • Beginner Exercisers – You may need to reduce time to 20 seconds per exercise and/or take a 10-30 second break in between exercises.

  • Advanced Exercisers – You may need to increase time to 45 sec or 1 min per exercise.

Warm Down
The warm down is similar to the warm up. You want to bring your heart rate down nice and slow and let your body begin to relax after this intense workout. A brisk walk for 3 – 5 minutes or until you’re fully recovered should be sufficient.

 

Enjoy the workout and please make sure to check with your physician before beginning any new physical fitness program!

The Vita Vie Team