Sand Sprints With Strength
We get it. No one wants to spend a lot of time working out on vacation. “This workout includes everything you need for a complete workout," says Franklin Antoian, a personal trainer and founder of ibodyfit.com. "The sprints cover your anaerobic zone, the body weight exercises work every major muscle group, and the fast pace keeps your heart rate up throughout,” Plus, a growing body of research is showing that short, intense workouts like this may even be more effective than an hour of low-intensity work. Do each activity as fast as possible with as little rest between exercises as possible. Then, Antoian recommends you jump straight into the ocean to cool off.
Sprint 50 yards: Pick two points that you’ll do this workout between, with room for you to do push-ups and sit ups on either end. The exact distance doesn’t have to be perfect, but 50-yards is half of a football field.
50 Sit-ups: This should be full sit-ups, and make sure you’re pulling up with your core — not using your hip flexors to do the work.
Sprint Back 50 Yards: You should still be feeling pretty good, so push as hard as you can for this sprint.
40 Squats: Get as low as you can while keeping proper form.
Sprint 50 Yards: As you begin to fatigue, focus on your form during the sprints. Pull your core in, keep your shoulders tall and make sure your arms are engaged. Don’t let your upper body start to flop around.
30 Push-ups: Focusing on keeping your back flat and dropping your chest to the ground on each rep.
Sprint 50 Yards: You’ve only got two more sprints left, so you should start really gunning it.
20 Mountain Climbers: Keep your form crisp and your breath under control.
Sprint 50 Yards: Focus on increasing your turnover versus lengthening your stride, and push through the very end of the sprint.
10 Push-ups: Don’t let your form fail just because you’re seeing stars.