Beach workout: Summer exercise

Lunge to Squat Jump – Full leg workout 

Start in an upright position with hands on hips, feet shoulder width apart. Lunge forward with one leg, lower body until both knees come to right angle. Stand up and repeat with other leg. Repeat 20 times, 10 lunges for each leg. Return to start position. Squat, lowering hips to a 90-degree angle. Jump into the air in squat position. Repeat squat-jump 10 times with hands on hips. Repeat lunge to squat jump sequence 3-5 times.

Side Bridge

Lie flat on the sand and lift yourself up, balancing your weight on your toes with arms straight by your side. Hold for a few seconds to balance and then slowly turn to your body to the side, arm outstretched and legs crossed. Hold for 30 seconds. Move to other side and hold for 30 seconds. Rest for 30 seconds; repeat 3-5 times.

Overhead Crunch – Core workout

Lie on the sand. Bring your knees together at a 45-degree angle in front of you, feet flat on the sand, arms straight beside you. Palms facing the sky, raise shoulders off the sand. Bring your torso up as far as possible, hands above your head. Return your torso to the sand. Repeat crunches for 1 minute, resting for 30 seconds; repeat 3-5 times.

 Four-Point Push-Up – Full body workout

Assume a “plank” position, knees off the sand. Keep one arm straight, touch opposite shoulder with free hand. Repeat on other side. Return to “plank”. Lift one foot, bring knee to elbow. Push leg back into the air behind you. Raise heel high; keep hips down. Return leg to the sand, repeat with other leg. Beginners aim for 5 reps, advanced 10-20.

Frog Squat – Full leg workout

Stand with your feet shoulder width apart. Bend from the hips and squat down to a “seated” 90-degree angle, resting elbows on your thighs. Raise your hips and buttocks to just above a 90-degree angle. Repeat the at a moderately fast pace pulsing on the spot. Keep elbows on thighs. Pulse for 1 minute, rest for 30 seconds. Repeat 3-5 times.

Bicycle Crunch

Lie on the sand. Bring your upper body up into a crunch position. Lift legs off the ground and extend straight in front. Bend alternate leg and bring towards you as if riding a bicycle. As you bring each leg toward your body, comfortably push your alternate shoulder toward it. Continue for 1 minute, rest for 30 seconds. Repeat 3-5 times.

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