Sand, Sun and Don't Forget Exercise

Ahhhh! Sun, sand, and surf, who could ask for anything more? There’s nothing like the Caribbean sun smiling down on you as you walk along the beach, but some may beg to differ. Why not show off “rock-hard” toned abs and “buns of steel,” maybe even turn a few heads, while walking the shoreline? Now, we all have a small strand of vanity that runs through us, but aside from that, there are great benefits to exercising. For instance, it is a wonderful de-stressor, especially after a hard day’s work, a metabolism booster, a promoter of better sleep, and it helps combat chronic diseases.

Usually, many are stumped trying to figure out where they should start. The other stumbling block is maintaining the routine after it has been established. There are simple ways to get started, as well as a few simple rules to follow and exercises that can be done in order to get the results you want; “buns of steel” and “rock-hard” abs. The best thing is, there is no need for any equipment and you can enjoy the elements of nature while doing it.

Let’s get started!!

The first rule to establishing a fitness routine is grasping the idea of “fitness = time commitment” and creating 2-3 manageable goals. Any fitness routine requires a time commitment, whether it’s 10 minutes or 30 minutes, the key is to DO IT! Setting goals are just as important as time. Without goals or an agenda, what’s the point? Starting off, easy, controllable goals may include committing to 20 minutes of cardio twice a week, to complete a fitness routine at least once a week, or to increase water intake. Those who tend to start off small and gradually increase the frequency of workouts are those who tend to “stick with it.”

Ok, are you committed? Have you set your goals (abs and butt)? The following will explain fitness moves that target your goal areas, your core and increase your heart rate as well; basically full body.

Lower Body (buttocks, inner/outer thigh, quadriceps, hamstrings, calves; increase of heart rate and abs too)

Move #1-Squat Jumps

A) Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees, then immediately swing your arms overhead and jump upward as high as you can. As you land, gently bend your knees and sink back down into the squat position. That is one rep. Do 2 sets of 20 reps total.

Move #2-Bodyweight Double Lunge

A) With your hands on your hips, lunge forward with your right foot, sinking down until your right knee is bent 90 degrees. Return to standing. Then take a big step in the reverse direction (backwards) into a reverse lunge. B) Return to standing. Lunge forward with your left foot, sinking down until your left knee is bent 90 degrees. Return to standing. Then take a big step in the reverse direction (backwards) into a reverse lunge. That is one rep. Do 2 sets of 20 reps total.

Abdominals

Move #1-Double Arm Plank

A) Lie face down on the ground or your towel (if you’re out on the beach), place your elbows and forearms underneath your chest. Next raise yourself up to form a bridge using your toes and forearms. Making sure to you’re your back flat, do not allow your hips to sag towards the ground. Hold for one minute or until you can no longer, maintain a flat bridge.

Move #2-10-20 minutes of cardio (starting off, eventually committing to 30-60 mins, at least 3 times per week)

A) Whether it’s jump roping, running along the shoreline, or biking, you must commit to the cardio component of any routine. In addition, cardio should be done, at bare minimum, once per week.

You’re all set. Go out and get lean!

image courtesy of amab7