No Equipment Cardio Beach Workout

Hola! It’s been an entire week since I got back from the Mayan Riviera, and my tan is quickly fading. There is nothing more distressing then slowly morphing from a bronzed, sun kissed Mexico babe back to a pale, sad Canadian city girl. The only thing that keeps me going is the hope that one day I will soon be back.

I thought it would be a fun and especially sweaty idea to film a couple workouts while I was down south – it’s really quite easy to get a good workout in, whether or not your resort has a gym. Our hotel did in fact have quite a great gym (equipped with air conditioning and sexy Mexican men supervising it), but I almost always prefer to do my workouts outdoors. I would suggest getting any exercising in either BEFORE 8 am, or after 6 pm if you’re on vacation. Any time between that will be WAY too hot, and you will pass out as you slowly turn into a puddle of sweat and sand… LOVELY!

This workout should be done on the beach to make it just that LITTLE bit more challenging. If you don’t have a volleyball court, then just mark out two points that are about 10 meters apart.
You will be alternating between doing forward/back sprints on the volleyball court and a body weight exercise. There are four different exercises, so four sets of running as well.

No Equipment Cardio Beach Workout

Repeat the circuit for 2 rounds total, for the below stated number of reps

11. a) Sprints – 5 rounds: Start at the end of the court, and run up to the volleyball net. Jump, so that your hands can touch the top of the net and land softly on the ground. Back pedal all the way to the end line again. 

 

 

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b) Push ups – 15 reps: If you want to make this a bit more challenging, tuck your elbows into your sides so that it works the back of your arms. Keep your core and back tight, and avoid letting your elbows flare out too much. Repeat for 15 reps

 

 

2. a) Sprints – 5 rounds: Start at the end of the court, and run up to the volleyball net. Jump, so that your hands can touch the top of the net and land softly on the ground. Back pedal all the way to the end line again.
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b) Squat Jumps – 15 reps: Begin with your feet shoulder width apart. Bend at the knees and bring your arms in front of you for momentum. Jump up, as high as you can, swinging your arms back behind you. As you land, keep your knees soft and go straight into a squat position again.

 

 

3. a) Sprints – 5 rounds: Start at the end of the court, and run up to the volleyball net. Jump, so that your hands can touch the top of the net and land softly on the ground. Back pedal all the way to the end line again.

4b) Upright Bicycles – 15 reps/side: Start on your bum with your knees close to your chest. Bring your hands behind your ears and twist your torso so that your right elbow and left knee come together. Repeat on the opposite side. Try to keep your body as upright as possible, and turn your torso so that you get a full contraction in your abs

 

 

4. a) Sprints – 5 rounds: Start at the end of the court, and run up to the volleyball net. Jump, so that your hands can touch the top of the net and land softly on the ground. Back pedal all the way to the end line again.

5b) Tricep Dips – 30 reps: Start with your hands on something raised (in my case I used a beach chair) and your feet out in front of you. Bend your arms, so that your bum almost touches the ground – you should feel a burn at the back of your arms. As you come up, avoid locking your elbows and maintain a slight bend between your shoulder and your hands.

 

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