I have been going to Burn Bootcamp nearly three months now and it has been so, so amazing for me. It is truly a fitness lifestyle that I not only enjoy, but look forward to! (You can read my post on Burn Bootcamp here!) I am at the beach on family vacation this week and I really wanted to make sure that I stayed on top of my exercise routine, even while I’m out of town. I talked with Kristen, one of the amazing trainers at my Burn Bootcamp location, and she was SO KIND as to write up this “Beach Blitz” cardio workout for me (and y’all).
So, John and I headed out to the beach in the morning to do it and you guys, this workout is no joke… but you will also feel awesome. There’s no equipment needed… but I recommend bringing a towel, bottled water, and even a portable speaker for fun if you want music while you workout! I chose to workout in my normal workout gear (including shoes), but shoes are optional. John actually did this whole workout WITHOUT his shoes on.
I will run down each Burn Bootcamp exercise for you and show you, step-by-step how it works. There are six total exercises and you are to do two full rounds. Doing these on the sand is tough! Now, if you are wiped after one round, take a break and come back. Or, you can even do just the first five again and skip exercise number six. You do you. Do what works best for you! BUT, remember, pushing yourself can really be where you start to see results!
KEYS TO WORKING OUT ON THE BEACH:
- Stay hydrated – especially if it is hot, take lots of breaks and drink lots of water
- Try to go early in the morning or later in the day when the sun isn’t on full blast
- Take breaks – no seriously, take breaks. Push yourself, but don’t break yourself.
- Stretch, stretch, stretch – after your workout, make sure you properly stretch!
- Replenish. In addition to drinking lots of water, make sure you get lots of protein and whole foods in your body to fuel you!
Burn Bootcamp “Beach Blitz” Cardio Workout
*Start by making two marks in the sand approximately 20 feet apart* – this will be your guide!
1. Side Shuffles x 2 (down and back = 1 rep)
In a moderate-squat position, making sure your back is straight, shuffle down to the first marker and back. Remember, down and back equals one rep… and you’re doing this for a total of 2 reps.
2. 25 pushups
Do as many as you can on your toes. Drop down to your knees if you need to, but make sure to keep everything aligned and bring your hips down, too.
3. Bear Crawls x 2 (down and back = 1 rep)
Start from one marker and “bear crawl” on all-fours down and back, down and back. Bear crawls are tougher than they look, and in the sand, they are *no joke*.
4. 40 Jump Squats
The key to this is really focusing where your weight is in your feet and really power up in the jump. Use your arms to help with momentum and put your all into these. You will wear out fast, but they are awesome on the sand! And try to get as close to 90 degrees to the ground as you can in your squats.
5. Frog Leaps x 2 (down and back = 1 rep)
Crouch down (make sure your hands touch the ground!) and hop or “frog leap” down and back between the markers. Do this twice. Really focus on powering through that leap.
6. (The finisher!) 20 Grasshopper *Full* Burpees
These are so tough… not even going to lie to you. Here’s what you do…
Step one – put hands down on the sand and “jump” your legs out into a pushup position. Then do *four* grasshoppers. If you’ve ever done a mountain climber, this is similar, but you are driving your knee to the opposite elbow. If you haven’t done a mountain climber, basically you are just alternating bringing your knees in towards your chest… again, with the grasshopper, bring your knees towards your chest but drive them to your opposite elbow. (See below)
Next do a full pushup, then hop your feet in towards your hands and finish with a jump up in the air. Yeah, I told you *full* grasshopper burpees were no joke. And then you do 20 of them.
The kicker? This workout requires TWO ROUNDS. Yes, it will knock you out. But it is worth it!
HUGE HUGE HUGE thank you again to Kristen, one of the trainers at Burn Bootcamp South Durham for writing this workout for me (and all of you!!). She is the best! Seriously, I can’t say enough good things about Burn Bootcamp. It has been SO game changing for me and I feel stronger and healthier than ever… and I’m only about three months in to doing it! I can’t wait to see where it takes me. If you come to visit the Burn Boutcamp South Durham location and try it out (or even any of the locations!), make sure to tell them I sent you!
And don’t forget! This is the last couple of days of our #30DayAbChallenge! Be sure to check out the other awesome bloggers, Walking in Memphis in High Heels, Happily Hughes, Nashville Wifestyles, and My Life Well Loved, to see their health and fitness posts!