warm weather? try this beach workout By: Stacie Venagro 2014 World Miss Fitness America and Miss Fitness Universe With the weather getting warmer, why keep your workout inside? Let’s take it to the beach! Enjoy this beach workout below. WARM-UP A warm up is necessary to increase blood flow and oxygen to the muscles. This increases flexibility, decreases injury, and decreases fatigue. Increase water intake when working out in the sun. 10-20 reps each Push-ups Squat to Stand Lateral Lunge Side Plank 30 sec each Hip Bridge 30 sec each STRENGTH TRAINING All these exercises will provide a different stimulus to your muscles. This workout will definitely keep your strength levels and fitness tuned until you get back into the gym. BWT Exercises: When finished, rest for two minutes and then repeat series. Squats 1x20 Lunges 1x10 each leg Sit-up 1x40 Close Grip Push-up 1x10 Toe Raises 1x20 Reverse Lunges 1x20 Scissor Kicks 1x40 Supermans 1x20 Single Leg Hip Extensions 2x10 CONDITIONING The sand provides an unstable surface which will challenge your nervous system. You will feel the added difficulty in the first couple of reps. Option 1: 1) Sprint 5 yards in sand then back to start, then 10 yards, then 15 covering 60 yards total. Try to do this in less than 20 seconds 2-3 reps 2) Repeat -this time back peddling in between sprints. Example: sprint 5 yards and back peddle back, etc. 2-3 reps 3) Repeat-this time shuffling between sprints. Option 2: Do these drills in waist deep water for 20-30 yards each. Repeat when finished. 1) High knee run. 2-3 sets 2) Butt Kicks. 2-3 sets 3) Squat jumps 10-20 reps 4) Backwards run 2-3 sets 5) Lateral Shuffle 2-3 sets Remember to cool down by ending this with a nice walk on the beach. Stay hydrated. First class is always FREE! Come try a class today and bring a friend.
Stacie Venagro Fitness is located at 161 Macklin Street in Cranston ShopInRI 41