While can't promise immediate results, if you've left your beach body workout late - don't panic, our personal trainer has come up with a 30 day challenge:
Beginner 30 day beach body challenge
5 minute skip rope
Forget the idea of school children in the playground doing this exercise, Professional boxers skip, and Martial arts legend Bruce Lee was a huge fan of skipping, soft impact and increased aerobic make this superb exercise to regularly do and warm up with. Time your self for 30 seconds, then 60 seconds and then 1 minute.
Squat and Jump
Stand with your fee shoulder width apart, squat down, bear in mind your knees should be behind your toes. Now keep your hands on the ground, quickly kick your keep back and back to your original position with straight arms. Then jump in the air, do 12 reps.
Mountain climber
Position yourself as if you were going to do a push up, balancing on your toes arms straight, hands under your shoulders. Push your right knee up to your chest, switch alternative legs. Do so for 1 minute.
Touch kicks
Again stand with your feet shoulder width apart, stretch your hands straight in front of you. Kick your right leg out quickly and then return back to the ground. Repeat each leg for 1 minute.
V ups
Lie on the ground, arms over your head, feet flexed, rest your heels against a wall or chair. Your legs should be at 45 degree angle to the ground. Now push your abs forward, bring your arms forward as your curl up and try to touch your toes. Then start at the beginning again, do 12 reps.
Basic push ups
Start by standing upright your feet shoulder width apart, hands at your waist. Bend your knees, elbows towards the ground, pausing at 90 degrees. Push back to the centre again, then repeat for 12 reps.
Tricep dips
Sit on the edge of a chair or bench, with your legs extended. Now grip the edge of your hands so your fingers face your body. Move your butt off the chair, your knees should be slightly bent. Dip your butt towards the ground then straighten and back up. Repeat 12 reps.
Advanced 30 day beach body challenge
Day 1 50 Crunches Day 16 50 Lunges
2 x 60 second Planks 50 Donkey kicks
Day 2 100 Bicycle crunches Day 17 35 Push ups
2 x 30 second Planks 100 Mountain climbs
Day 3 50 Burpees Day 18 100 Tricep dips
50 Kick down crunches 50 Squat jumps
Day 4 200 Crunches Day 19 200 Knee highs
50 Burpees and jump 100 Supermans
Day 5 100 Knee highs Day 20 75 Burpees
75 Russian twists 4 x 60 second Planks
Day 6 50 Supermans Day 21 200 Bicycle crunches
50 Squats 200 Punches
Day 7 3 x 30 second Planks Day 22 35 Burpees
200 Jumping jacks 200 Crunches
Day 8 50 Donkey kicks Day 23 50 Lunges
100 Bicycle crunches 100 Skater slides
Day 9 25 Squats Day 24 50 Punches
100 Skater slides 200 Mountain climbs
Day 10 50 Squat jumps Day 25 100 Supermans
200 Crunches 200 Butt kicks
Day 11 25 Push ups Day 26 200 Bicycle crunches
75 Tricep dips 200 Butt kicks
Day 12 200 Punches (shadow boxing) Day 27 100 Russian twists
200 Butt kicks 4 x 60 second Planks
Day 13 50 Plank walks Day 28 25 Push ups
50 Lunches 200 Jumping jacks
Day 14 50 Punches Day 29 50 Lunges
50 Squat jumps 100 Jumping jacks
Day 15 4 x 60 second Planks Day 30 200 Squats
100 Russian twists 100 V ups
Co-Written with our Sport4Plus personal trainer and Lillian Bauer a Professional Physio, who has completed 3 full marathons, 13 half marathons and several 10k's and 5k's.
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