This workout was completed when I was still living in Vancouver (pretty obvious thanks to the cloudy skies and the beach), and I felt like a bad ass when I was doing it. I was feeling pretty antsy at home but it was pouring rain outside. I decided to suck it up and go workout in the rain. I got soaking wet but it was so unbelievably beautiful – I love the beach when its raining outside.
This workout is pretty tough, especially as it was done on sand. There are two parts to it, which is why it’s called a split.
Upper & Lowerbody Workout Split
Each exercise is done for 15 reps. Perform all three lower body exercises consecutively with 1 minute rest between rounds. When completed, move onto the upper body portion. 1 minute rest between rounds.
Lowerbody Circuit (3 Rounds):
1. Bulgarian Lunge (left AND right): Begin with the back leg up on a raised surface such as a bench, chair (or log!). Bend your front leg so that it forms almost a 90 degree angle with the ground. As you rise, you should feel a stretch in your glute muscle of the leg that is on the ground (make sure that your heel is pushing into the ground for the best results)
2. Sumo Stance Squat: This exercise again is great for hamstrings and glutes if you do it correctly. Stand with feet wider than shoulder width apart. It should feel slightly uncomfortable and stretched. Turn your feet out slightly. As you squat down, make sure that you push your knees out, and avoid letting them cave in. This is very important. Go slightly lower than 90 degrees, before coming out of the squat
3. Squat Jumps: Start with feet Squat Jumps: Start with shoulder width apart. Squat down about 90 degrees, and jump up as high as possible. As you come down, go into the next squat. Try to repeat all 15 reps without having to stop for a break.
Upper Body Circuit(3 Rounds)
1. Tricep Dips: Begin with your feet and legs straight out in front of you and your hands flat on a raised surface. To make this harder you can put your feet onto something raised as well, or just keep them on the ground. Bend your arms so that your body lowers towards the ground, and that they form about a 90 degree angle. You should feel this exercise in the back of your arms (where your triceps are!). If you feel that 15 reps is not enough, then you can double this amount
2. Decline Push Ups: Place your feet on a raised surface, or leave them on the ground for a modified version. Perform a push up, bringing your nose to the ground as closely as possible. Make sure that your core is tight and chest is not dropping. Decline push ups are more difficult, so be sure that your back is tight throughout the exercise to avoid any injuries.
As mentioned earlier – perform the first circuit three times through, 15 reps each. Then perform the second circuit three times through.
Enjoy, and share with your friends!