Training on the Beach: Complete Program

In summer, the desire to devote themselves to fitness often catches even those who are less active in winter, thanks to holidays and more time available to train.

If you love outdoor sports and find yourself spending a few days at the beach, you can then decide to practice on the beach, without having to use any equipment.

of the body, especially if you alternate agility exercises with other dynamic strength enhancement exercises, made even more challenging by being carried out on sandy ground.

The uneven surface of the sand, in fact, forces you to work harder to move your feet by running or doing exercises and to keep the body in balance.

To these benefits are added those typical of "training in the open" or reduction of the risk of depression, lowering of stress levels, improvement of the immune system, memory and concentration.

Here are some exercises that you can do on the beach, possibly before noon or after 4.00 pm to avoid too high temperatures, intense sun rays and hot sand.

and knee.

Stand with your hands behind your head.
Step forward with one leg and bend the front knee at a 90 degree angle.
Contract your glutes and push through your front heel as you lift your back knee and bring it towards your chest, squeezing the opposite elbow towards the knee.
Return the elbow to the starting position while advancing the raised knee.
Repeat on the other side.

opposite forward, bending the elbow 90 degrees and rising on the sole of the foot of the opposite leg and pushing hard on the ground.

As soon as your front foot lands, quickly repeat the movement on the other side.

Jump 50 times.

and allows you to burn a good number of calories.

Stand on your side, with your legs wider than hip-width apart.
Bend your knees and stand with your hips back.
Keep the chest lifted and the abs contracted as you step to the side, then bring the other leg towards the main leg, dragging it sideways.

Take 50 steps in each direction.

, triceps, glutes and hamstrings. It also acts on the abdominals and hip flexors.

Begin sitting down, bending your knees in front of you.
Place your hands on the sand behind your hips, with your fingers pointing away from your body.
Press evenly on your feet and hands as you lift your hips off the ground.
Moving forward, move your right foot in the same direction as you move your left hand forward.
Repeat on the other side, alternating hands and feet.

, or the awareness of the position and movement of one's body in space.

Begin by walking backwards slowly, in order to gain confidence in the movement.
Look over your shoulder until you orient yourself sufficiently.
When you feel ready, increase the pace of the walk, making sure you lift your feet off the sand correctly to avoid tripping.

single legs challenge balance and concentration. Performing this exercise slowly can also become a kind of moving meditation, improving concentration during yoga classes, at work or just in your daily life.

Step forward with your right foot.
Keep your knee slightly bent as you arch forward, keeping your back flat and your torso parallel to the ground.
Extend your arms towards the ground and your left leg behind you.
Push through the heel of the planted foot to stand up, keeping the back flat.
Bring your left knee to your chest and take a step forward.
Repeat on the other side and start the sequence again.

Repeat 10 times on each side.

on the sand it is more challenging than doing it on the road. At the same time, however, this type of surface decreases the impact on the joints, potentially allowing you to increase the intensity and pace of your workouts, without exposing yourself to greater risk of pain or injury.