The warm weather means getting a ripped beach body is as easy as a day at the beach.
THE ONLY DOWNSIDE to spending a few quiet vacation days in a remote beach town is the distance it puts between you and your personal fitness. Scenic resort areas like Montauk, beach towns in Maine, and remote parts of Cape Cod usually lack state-of-the-art training facilities, and you’ll need to improvise if you’re going to stay fit away from your gym and trainer. Before surrendering to the summer sun and its beachfront barbeques, utilizing the space around you can help supplement a more extensive workout.
Jim Krumpos, strength and condition coach for the University of Miami men’s basketball team, gives us a workout designed for when the health club is too far from the sunny shores. The plan combines both strength and anaerobic fitness training to be performed without equipment but with the challenges an environment like an isolated beach can provide.
Warmup
“A warmup is necessary, even in the heat, to increase blood flow and oxygen to the muscles. This increases flexibility, decreases injury, and decreases fatigue. Increase hydration and mineral intake when working out in the heat/sun.”
1. Sub-scap pushups
Reps: 10-20
2. Squat to stand
Reps: 10-20
3. Lateral lunge
Reps: 10-20
4. Side plank
Reps: 30 sec. (each side)
5. Hip bridge
Reps: 30 sec. (eahc side)
Strength training
“All these things 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.” For the bodyweight exercises, when finished, rest for two minutes and then repeat series.
1. Squats
Sets: 1
Reps: 20
2. Lunges
Sets: 1
Reps: 10 (each side)
3. Pushups
Sets: 1
Reps: 10-20
4. Situps
Sets: 1
Reps: 40
5. Close-grip pushup
Sets: 1
Reps: 10
6. Toe raises
Sets: 1
Reps: 20
7. Wave squat
Sets: 1
Reps: 20
8. Scissor kicks
Sets: 1
Reps: 40
9. Supermans
Sets: 1
Reps: 20
10. Single-leg hip extensions
Sets: 2
Reps: 10
