You can opt for 12-15 minute circuits, choosing 4 exercises and performing them for 30 seconds - with 30 seconds of rest -, 3 times, or performing each exercise for a full 3 minutes. Or, again, focus on a single exercise, or run.
Benefits of the beach
Training on the beach allows you to work the entire muscles, and above all, to have a very different muscle perception compared to the workout practiced on the ground. The sand, in fact, has an unstable and not flat surface, an ideal condition for challenging agility, strength and endurance, burning calories and working effectively on the muscles of the legs, buttocks, calves, but also of the feet and arms.
When and where to train
The advice is to never train during the hottest hours of the day or immediately after breakfast or lunch, i.e. when the temperature is too high, and during the digestive phase. The ideal moments are: early in the morning and in the evening, at sunset. An effective workout can last from 30 to 60 minutes. After the workout, refresh your body with sea water or shower and rest in the shade to lower your body temperature.
The ideal places to train on the beach are the seashore, the water's edge, and dry sand, ideal ventilated areas for not suffering too much from the heat. However, it is necessary that there is not too much difference in the sand between the right foot and the left foot, that there are not too many stones and shells to avoid cuts in the feet and hands.
Working out on the beach also helps you stay on your toes.
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Burpes
Burpees may not seem challenging enough, but doing them in the sand softens the landing and makes it more difficult to push. The stabilizer muscles are stressed moderately.
Table
The sand can be the ally of the workout. Take a plank position. Hold that position and slide your feet on the sand until the knees are bent towards the chest. Slip out. Repeat 20 times for 2-3 sets.
Race
The simplest exercise on the sand is the best: running barefoot. Normally, the foot relaxes momentarily to take the shape of the surface, then stiffens to push the body forward. But the soft surface of the sand forces the muscles of the foot. foot to be more responsive.
Running in water is a good workout because of the resistance of the water. Running in water at chest height. Turn around; run back in the wake you just created, battling the waves without falling. The path back to shore is even more challenging.
Run in place, lifting each knee as high as possible with each stride. Perform 20 seconds on each side; repeat 3 times. Also perform head kicks, focusing on pulling the heel to the hamstring.
Jumps
Immerse yourself in the water up to your waist and jump as high as possible. Your muscles will have to overcome the resistance of the water. Jump for 20 seconds; then rest for 20 seconds. Do 3 to 5 sets.
Perform 15 to 20 repetitions of each exercise. Rest 20 seconds between each exercise. Complete the round of 10 exercises and recover approximately 1 minute between each round. Try repeating for 3-4 rounds.
Walking on the beach is also very beneficial.
On the beach you can also do towel exercises and even those to get a six pack.
to avoid sunburn. Bring water and energy drink to replenish lost fluids, headphones and smartphones to listen to music, and a towel. For most of the exercises, it is best not to wear shoes and to perform the exercises barefoot.
Training in sea water is also very effective.
