Contents
15 minutes of quick and effective exercises to get fit on the beach
Training
The AMRAP technique (“As Many Reps As Possible” or greater number of rounds in a set time) increases motivation and allows you to improve as you practice the exercise routine
A simple 4-minute warm-up and a routine of intense exercises for 10 minutes. This is all you need to prevent your body from suffering the effects of the summer excesses. You can enjoy the vacation summer and even take small leaves, but that does not mean that you have to fall into the arms of a sedentary lifestyle.
What coach Daniel Garrido, regional manager of Viva Gym northern zone, proposes to keep us in shape during the month of August and arrive in September with more energy is to perform this 15-minute routine three times a week that you can do at any time and anywhere, although the ideal is that you can practice in the beach, as they are exercises especially suitable for this surface.
The idea is that, after the warm-up detailed below, we carry out a AMRAP of 10 minutes, that is to say, an «As Many Reps As Possible» (greater number of repetitions / rounds) in that period of time. Shall we start?
Warm-up (4 minutes)
We started with a warm-up of four exercises lasting one minute each:
1. Squats: Start standing with your knees slightly wider than the width of your hips. To squat, bring your hips back, bend your knees, and lower yourself until your hips are at or slightly lower than your knees. The last 30 seconds are done with jumping.
Check that the knees stay in line with the toes and that the back is straight. Make sure the weight stays spread over the entire foot (to do this, push from the heels).
2. Strides in the sand (with the knee resting on the ground): We start from an initial position with our feet hip-width apart and then we will step forward to bring one leg forward. To execute the movement, we must bend the knee of the front leg until we reach an angle of approximately 90 degrees.
The back leg will also be flexed keeping the ball of the foot fixed on the ground. During this movement we must make an effort to keep the trunk straight.
3. Abdominal plank supporting the forearms. Position your body in a line, taking special care not to arch your lower back. Place your hands, or elbows (depending on the variant of abdominal plan you are doing) in line with your shoulders just below them.
Finally, direct your gaze to the ground to keep the cervical area aligned. The last 30 seconds you can go up and down with the support of your hands.
4. Push-ups or push-ups: Place your hands on the floor minimally shoulder-width apart with fingers pointing straight ahead. The body has to be stretched and in tension. Your head, shoulders, hips, knees, and feet should be in a straight line. To start the movement, bend your elbows and drop your chest toward the ground until your body is parallel to the ground. From there push back to the starting position.
How to do an AMRAP routine
After this brief warm-up, the VivaGym coach, Daniel Garrido, proposes to do a 10-minute AMRAP, that is, an “As Many Reps As Possible” (greater number of rounds) in a total of 10 minutes.
Drill
- Burpees
- 10 replays
- Squat jump
- 12 replays
- Sit ups
- 14 replays
- Push up
- 16 replays
- Walking lunges
- 18
- Jumping Jacks
- 20
Burpees (You can adapt it to a medium burpee if your level is medium-low). To perform the exercise, you start from an initial standing position. From there, you lower yourself into a squat (or squat) position, place your hands on the ground, and keep your head upright. Then the legs are moved back with the feet together and a push-up of the chest is made. Next, the knees are gathered with a jump (or step) and return to the squatting position.
Finally, from the starting position, the whole body is raised in a vertical jump, raising the hands. It can be slapped above the head. Remember that it is important to cushion the fall and land as smoothly as possible.
Squat Jump or jump squats. Start with your feet outside your hips and your knees in the same direction as the balls of your feet. From there we throw our hips back and flex our hips until we reach an angle of approximately 90º. From this position we will jump up trying to get as high as we can.
When falling, we absorb the impact with the posture of the hip back and the knees at 90 degrees to re-execute the exercise.
Sit ups or crunches to touch the foot. We lay down on a mat. We place a towel on the lumbar area so that it maintains its natural curvature. We bend the knees and bring the soles of the feet together, leaving the knees open and apart. From this position we will go up until our back is vertical and we can touch our feet with our hands.
When you have reached the top, hold the position for 2 or 3 seconds. Then it’s time to go down again. You must maintain body control and go down with an adequate speed.
push Up: push-ups with or without knee (choose according to your level). Place your hands on the floor shoulder width apart and your fingers facing forward. The body should be stretched and taut, and the head, shoulders, hips, and knees should form a straight line. To start the movement, bend your elbows and drop your chest toward the ground until your body is parallel to the ground. From there push back to the starting position.
Walking lunges. Stand with your feet hip-width apart. From there, take a step forward and bend the knees of the leg to approximately 90º, keeping the contact of the heel on the front foot and the front part of the back foot. From this position, push up and this time bring the back leg forward to the starting position and then forward it, dragging the back leg through the sand as if you were making a furrow. Repeat the movement.
Jumping Jacks. They are performed starting from the standing position, with the legs together and the arms glued to the lateral aspect of the thighs, along the body. From there, a jump is made to, in the same gesture, separate the legs and slap with the arms stretched above the head. Each time you do these two steps it will count as one rep.
Once you finish this routine, take a well-deserved swim in the sea and enjoy a walk along the shore. In addition, if you repeat the session every 2-3 days, you will increase your resistance, you will burn more calories and in September you will not have to place against the scale.