The benefits of continuing to train during your summer vacation are numerous, so discard the idea of off mode. Are you at the beach? Perfect! We propose a training series of approximately 7 minutes that you can perform on the sand, without the need for equipment, though, it is necessary to get yourself det bedste udendørs fitnessudstyr. Are you ready?
First of all, a little joint mobility: ankles, knees, arms, neck.
- Jumping Jacks (30 seconds): Jump without moving, opening and closing your legs, and joining and separating your arms over your head. Everything at once.
Rest 10 seconds
- Static Squad (30 seconds): Do a squat and stop. Hold this position for 30 seconds.
Rest 10 seconds
- Push Up (30 seconds):The famous push-ups. You have several options depending on your level: legs stretched or supporting knees. Remember to keep your hands apart at shoulder height, body stretched and tense, head facing the floor, do not sink your buttocks, and try to keep your elbows from protruding.
Rest 10 seconds
- Skipping (30 seconds):Give intensity to your training moment. Raise and lower your knees accompanying with arm movement. The faster and higher your knees, the better.
Rest 10 seconds
- Lunge (30 seconds): Place your hands on the waist to give you stability, legs shoulder-width apart, activate your abdominal area, and alternate right and left pace without your knee exceeding the toe.
Rest 10 seconds
- SCALER (30 seconds):Place yourself in an iron position with straight arms and go bending your knees to the chest alternating right and left. Keep a steady pace and avoid raising your buttocks too much.
Rest 10 seconds
- Squads (30 seconds): You know it well, you’re tired of doing it in your workouts, and your technique is sure to be good. The more you do, the better.
Rest 10 seconds
- BURPEES (30 seconds):Perhaps the most hated exercises, but the most complete. We remind you of the technique: hands on the floor, jump to the iron position, flexion, jump to squat (legs outside the arms), and vertical jump with palm. Not easy? Go ahead.
Rest 10 seconds
- Push-Up With Rotation (30 seconds):The same previous exercise (push-up or push-ups) but add a rotation with the arm extended, that is: flexion, turn your body to the right, extend your right arm and return to the center, flex, turn your body to the left, extend your left arm and return to the center.
Rest 10 seconds
And finally:
- Side Iron With Elbow (30 seconds on each side): Place your right elbow on the floor, the other at the waist and legs stretched out on the floor. Maintain this position without the weight falling activating your abdomen. Do the same to the left side.
End Of The Series
Wanting more? You can repeat it as many times as you can, depending on your level and your time availability. In addition, you can combine this series with races or walks along the shore at an active and constant pace, and as icing on your training, a good bath.