Jackie's 'Take it to the Beach' Workout

Friend and fellow Bodypump instructor Jackie spends her summer weekends at the Jersey Shore.  On Mondays, in between Bodypump tracks, I hear stories of boardwalk runs and open water swims.  She recently told me about a great workout she did RIGHT ON THE BEACH.

I'm so excited that she shared this with me and now WITH ALL OF YOU!

  

Jackie @ Bodypump 85 Launch - Circus theme

Take it to the Beach

If you're like me, every year you wait for those few summer months when you can getaway for the weekend and spend some time at the beach.  There is nothing more relaxing than sitting in the sand with your friends and family, while listening to the sounds of the ocean (If I close my eyes I can be there in a second)! 

Again, if you're also like me, vacation doesn't mean leaving your workouts at home.  I usually stick to running on the beach or boardwalk since I'm away from my normal routines at home.  After a few days of running, I needed a new challenge.  It dawned on me that I had the best backdrop for a workout just a few blocks away.  After a quick brainstorming session it was off to the beach for a circuit workout! 

For this particular circuit you will need a mat, set of hand weights (medium or large), one heavy weight or kettlebell and a weighted bar. Keep in mind that you can make modifications to any of the moves.  If you don't have the right equipment, us your body weight or simply swap it out.  Make the workout your own! 

There are two components to each round: traveling and stationary.  For the traveling component, draw a line in the sand.  Then, walk 50 paces and draw another line in the sand.

If you're doing this with more than one person:
Do each traveling workout for the time it takes the other person to complete the stationary exercises (45 seconds or 25 reps each), then switch.

If you're doing it solo:
Choose if you want to do each traveling movement by time (30, 45 or 60 seconds) or by completed sets (2, 3 or 4 sets). Choose your stationary movements by reps: 20, 25 or 30.

Round 1

TRAVEL

• Sprints - 4 full sets.  (Sprinting up and back equals one set.)

STATIONARY

• Alternating arm kettlebell swings. You can use a heavy weight if you don't have a kettlebell.
• Jump squats - You can put your hands behind your ears to engage your core.
• Burpee - If you want to challenge yourself, add a pushup in the middle. 

Round 2

TRAVEL

• Walking lunges alternating leading leg across and sprint back. 2-4 sets.
  

STATIONARY

• Thrusters - if you don't have a bar you can use your hand weights.
• V push-up
• Good mornings - if you have a bar or weights you can hold them on your back to engage your core. 

V push-up

Round 3

TRAVEL

• Bear crawl out and sprint back. 2-4 full sets. 

STATIONARY

• High knees (45 seconds)
• Plank with a row - heavy weight or kettlebell
• Oblique twists - option to use a heavy weight

oblique twists

Round 4

TRAVEL

• Low side shuffle - switch leading leg each way.  2-4 full sets

STATIONARY

• Tuck jumps
• Plank jacks 
• Tricep kickbacks - medium to heavy weights. 

tuck jump

After you're done with this circuit you should be ready for some fun in the sun!! 

What are some of your favorite circuit workouts?