1ST WEEK OF SUMMER! Get Tanned & Toned w/ Beach Balls & Sand Pails
WATCH TODAY’S SUMMER FUN SEGMENT HERE!
As of Friday, summer OFFICALLY begins! And while the sun is warming your legs, lets get your muscles burning too! Regardless of the body you have now, there are always ways to improve it no matter where you are! Since you’ll be spending most of the sunny days out at the beach, lets talk workouts AT THE BEACH! That takes away excuses like “it was a lazy summer day”, or “I didn’t have time”!
A simple walk can turn into a calf burner when you add the resistance of sand, and swimming is an awesome cardio workout and has no impact on your joints…but what about using something as simple as a beach ball and sand pail, and being able to do it solo??? IT’S POSSIBLE, here’s how:
I’d like to call this workout the TAN & TONE! You’ll need 2 sand pails and a beach ball. Realistically if you have kids, you have both, and if you have friends with kids, you have access to both too
To start off, add sand to your pails until you’ve reached a weight that is at least somewhat challenging. Note: adding water vs. sand creates an entirely different workout due to the movement. Water creates a much tougher workout on your abs to maintain stability
1 – Pail Press
2 – Pail Patience
3 – Pail Push
4 – Pail vs. Abs
5 – Beach Ball Pass
6 – Frog Jump
7 – Superman Booty Lifts
*repeat all 7 movements while running 25 minutes on your cell phone! When the times up, you’re DONE!
PAIL PRESS – There’s never a shortage of broken umbrellas at the beach. Find an abandoned umbrella post* and now filling your buckets with water (if you dare), hang a bucket on each end of the pole. Lie down on your beach towel and raise your legs towards the sky while having the pole across your chest. As you press the pole upwards, slowly lower your legs. Before your heels hit the sand, return your legs to the starting position as you are lowering the pole & buckets back towards your chest. That is one rep. Aim for 15-30 reps, depending on the weight and your stamina. *If an umbrella pole isn’t available, use a bucket in each hand and press them that way.
PAIL PATIENCE – Holding a weighted bucket across your umbrella pole, begin with your feet together then taking a large step, lower your back knee towards the sand and press the buckets into the air. Squeezing your butt as you raise your rear leg, take another large step forward. Take 20 steps before stopping.
PAIL PUSH – Turn your buckets over and empty them out! Leaving your buckets open side down, place them more than shoulder width apart. Lower down into a push-up, creating a larger range of motion because of the pails. Extend as far as you can, and exhale as you come all the way back up. Max it out, baby! For variations of the push-up, you can use one bucket and be off set as well as off balance, or you can also use the bucket at your feet with your toes on it! Aim for 10 reps.
PAIL vs. ABS – ABSolutely awesome way to change things up and challenge yourself. Keep the buckets where they were and hold a plank for as long as you can. Use your feet on the sand and hands on the buckets, or use your feet on the buckets and hands in the sand…maybe one hand raised or just one foot stable. Count to 60 seconds.
BALL PASS – this one may surprise you with how much it works your entire body! Lie on your back holding a beach ball, and lift your feet so your shins are parallel to the floor. Lift your head, neck, and shoulders, and place the ball between your legs. Now lower your legs and reach your arms back. Come back up and grab the ball. Continue to pass the ball back and forth from your hands to your legs 10 times.
FROG JUMP – Count on this one to strengthen your hamstrings, quads, calves, glutes, and core. Stand behind your beach ball, legs slightly wider than hip-width apart, toes turned out. Squat all the way down, bending knees deeper than 90 degrees, and place hands on either side of ball. Pushing off with your legs and glutes, jump as high as you can, pointing toes and straightening your legs while lifting ball overhead, arms extended. Repeat 10 times.
SUPERMAN (or woman) BOOTY LIFTS – For a challenging variation on your standard Superman, the power of this Superman booty lift is all worth the extra effort. Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out in front of you. As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor. Repeat for a total of 10 lifts.
Think people will be looking at you during this workout? You’re right…they will be looking all right…to see who this hottie is that is so damn motivated and so darn creative too! Be bold and challenge them to do it! Thanks to Isla for inspiring me with these fun ideas!