March break is right around the corner and while I’ll be staying put in slushy Toronto, I planned ahead for all my fantastic recruits and followers and photographed a couple of workouts the last time I was away soaking up some sun!
If you are at a resort that doesn’t have a gym, or just want to do something different with your workout, head to the beach for a little extra fun in the sand! I packed my trusty sandbag (sans sand) as a lightweight luggage addition for added resistance (up to 20lbs when filled with sand) but each of these moves can also be done without the sandbag.
Sandbag Sand Workout
Perform each exercise for 45 seconds followed by a 15 seconds rest before moving to the next. Complete the whole circuit 4 times.
I recommend a light jog on the beach for 5-10 minutes before beginning this workout.
Begin in a standing position with sandbag in front of the body. Squat down keeping the sandbag close to the shins. Quickly stand upright using momentum to hoist the sandbag to the chest. Press your sandbag up overhead straightening arms for a shoulder press. If you do not have a sandbag simply squat low touching the ground and press the hands overhead at the top of each squat.
Begin in a high plank position with hands underneath the shoulders. Simultaneously step or jump the hands to a wide pushup position while jumping the feet wide. Lower into a pushup either in one fluid motion with this jump OR after you’ve established stability in this new stance.
Begin in a standing position with the sandbag in front of the body. Lunge back with the left leg and swing the sandbag to the outside of the right leg. Be sure to maintain a straight back, core tight and shoulder blades pulled tightly together. Pushing off the toes of the left leg return back to a standing position and repeat on the right side, alternating each repetition. If you do not have a sandbag simply complete the reverse lunge and twist the body to reach over the front leg each repetition.
Sandbag Sand Drags
This exercise is excellent for the core and arms! Begin in a high plank/bearcrawl position, hips can be slightly raised. Position the sandbag to the left side of the body. Reaching under and across the chest with the right arm grab the sandbag and drag it to the left side of the body You may either then reach through with the left hand and drag back to start if your space is limited or bearcrawl sideways over the sandbag to return to the start position and alternate which direction you are working each 45 second round. No sandbag? No problem! The sand itself will provide plenty of resistance if you maintain a high plank position (hips low) and simply walk the body sideways!
Long Jumps in the Sand
Begin in a standing position sandbag held perpendicular to the body to allow you to swing it through the legs. It’s very important throughout this exercise to maintain a strong core, and straight back. Be sure to squeeze the belly button to the spine and squeeze those shoulder blades together! In one fluid motion, swing the sandbag back through the legs, swing forward using the momentum of the sandbag and your hips to leap forward lifting the sandbag to shoulder level, be sure to land lightly with feet forward and weight on the heels lowering into a squat while swinging the sandbag back through the legs. If you do not have a sandbag squat down to 90 degrees in the start position and use the legs to jump forward about 3-5 feet, landing softly with legs forward weight on the heels and lowering immediately into a squat. You can swing the arms for momentum.
I hope you enjoy this travel workout! Know someone who’s hitting the beach? Share this workout with them on Twitter!
Always living with passion,