BEACH, PLEASE!

Travelling for March Break? Think you can’t get great results without weights? This routine proves you can.

 

No equipment? No problem! Don’t hit pause on your gains while on vacation. Stay on track with this 30-minute, full-body, giant circuit workout. No equipment necessary – just a little determination!

Before starting this or any other workout routine you need to warm up.  The warm up for this workout is found HERE!

The Workout

Do the following exercises in order without rest. After the last exercise, rest for one or two minutes. Repeat two to four times.

Exercise Reps
Front to Back Lunges 20
Standing Woodchops 10
Pulsing Push-ups AMAP*
Plank Walkouts 5 (each arm)
Straight-legged Fire Hydrants 15 (each side)
Diamond Push-ups 10
Bridges 10
Abs Hold 2

*as many as possible

Front to Back Lunges

Stand in a half-squat with your feet together. Step one foot forward. Bend both legs to bring your rear knee an inch or two above the ground; your front knee should be stacked over your ankle. Press through your front heel to return to the centre. Without putting your working foot to the ground, step your foot behind you and lower into another lunge. Return to the start and repeat. (You can touch the ground momentarily in between, if needed.) Switch working legs with each circuit.

Standing Woodchops

Stand with your feet shoulder-width apart and your knees slightly bent. Clasp your hands and raise them overhead. Keeping your core engaged, forcefully drive your hands across your body and toward the ground, as if chopping a piece of wood. The motion should be quick and powerful, moving your arms in a straight line from above one shoulder to beside the opposite hip. During your next circuit, do the motion on your opposite side.

Pulsing Push-ups

Start in a high plank position with your hands on the ground slightly wider than your shoulders and your legs extended straight behind you. (Beginners can drop their knees to the ground.)  Bend your arms to lower your chest, letting your elbows splay out to the sides. Press up halfway, then bend your arms to lower your chest again. Extend your arms fully to return to the start.

Lift the knees and use the toes for a more advance version for more resistance.

Plank Walkouts

Begin in the same starting position as in the push-up, dropping your knees to the ground if necessary. Keeping your core engaged and your arms straight, “step” your right hand forward as far as you can, then follow with your left. Hold this extended position, bracing your core and pressing your hands into ground. Reverse the motion to return to the start. Repeat, alternating your leading hand.

Also here, lift the knees and use the toes for a more advance version for more resistance.

Fire Hydrants

Start on all fours on the ground with your hands below your shoulders and your knees below your hips. Keep your core tight and your shoulders level with the ground. Lift your knee out to the side; pause. Lower your knee, tapping your knee lightly on the floor. Complete your reps, then repeat on the opposite side.

Diamond Push-ups

Start in a high plank position with your hands on the floor and your legs straight behind you. (Drop your knees to the floor to make the move easier.) Make a diamond shape on the floor with both hands, touching your index fingers and thumbs directly under your chest. Bend your arms to lower your chest toward the ground, keeping your elbows tight to your sides. Pause for one count, then press through your palms to return to the start.

Once again, lift the knees and use the toes for a more advance version for more resistance.

Bridges

Lie face-up on the ground with your knees bent and feet flat on the floor. Brace your core as you press your hips toward the sky until your knees, hips and shoulders form a straight line. Pause, then lower back to the starting position. Repeat, adding a small partial rep, or a pulse, at the top of each successive rep. (One pulse on rep two, two pulses on rep three, and so on.)

Abs Hold

hips at 90 degrees, calves parallel to the ground. Keeping your arms straight, place your hands on or just above your knees. Pulling your belly button towards your spine, press your knees into your hands and your hands into your knees as hard as you can. Hold for 10 seconds – more if you can manage!

 

Photos by @chrisvlinton

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