The Beach ....
I raced to the beach to catch the last rays of the setting sun to shoot todays workout.
No time to kid around - we filled the sandbag with white sand and hit the workout!
1) Sandbag Shoulder Lift & Drop (L & R Shoulder) - using the Pink Sandbag
Place the bag between you legs ...
Core tight, Squat down, Holding the sandbag bag on either sides
Lift to the Left Shoulder & drive up into a strong standing position .. Drop the bag back down between your legs
Repeat with the Right Shoulder & continue to alternate left & Right Shoulders with a centre drop for the 50 seconds - (One shoulder = One Repetition)
2) 1 Leg Push-up's & jump over the Sandbag bag (Leg closest to the bag is lifted) - using the Pink Sandbag
Get into the Press up Position. Core Tight, Lift the leg closest to the bag
(Modification - Don't lift the leg, just Perform a push-up to your level.)
Lower your body to the floor, keeping your body strong and your core tight
Return to the starting Position
Jump or Walk the Legs in
Jump or Step over the bag
Repeat exercise on this side - lifting the leg closest to the bag to perform the Push-up
3) 10 High Knees & 10 Mountain Climbers - using the Pink Sandbag
Hold the sandbag in the above position - (Sandbag/Weight Optional for Modification)
Core tight. Perform 10 High knees (Modification - Loose the jump and just lift the knees as high as is comfortable - Weight Optional)
Drop the Bag
Using the bag as an extra stability core challenge - Perform 10 Mountain Climbers (Modification - Loose the jump between each climb and just lift the knees as high to the chest as is comfortable)
10 High Knees + 10 Mountain Climbers = 1 Rep
4) Tuck Knees & Explosive Star Jump
Hug Your Knees (making sure your knees don't go over your toes and you sit back into the squat - Hips First)
Explode into a Star Jump. Jumping as high as you can. (Modification - Squats. Weight Optional.)
1) Star Abs - Alternate L & R arms & legs
Lie in the star position, engage your core
While maintaining the star position - Lift your shoulders and feet off the floor - Touch the opposite hand to the opposite foot. (Modification - Straight abs.)
2) Left Oblique Plank & Side Drop
Get into a strong side plank position. Straight body line, core tight. (Modification - Come down onto your elbow and use the raised arm for support on the ground.)
Lower the hips to the floor (Modification - Hold the side plank for as long as possible and relax down when required)
BEEP BEEP BEEP ..... Well Done ...
Most importantly today, smile &
Enjoy Your Workout.
[wobreakdown]. . Workout Breakdown: . Set your interval timerto 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you're scores and push as hard and you can to maximize your overall results. 1) Sandbag Shoulder Lift & Drop (L & R Shoulder) - using the Pink Sandbag 2) 1 Leg Push-up's & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag 3) 10 High Knees & 10 Mountain Climbers - using the Pink Sandbag 4) Tuck Knees & Explosive Star Jump . Ab Bonus: . Set your interval timer to 50/10 and complete the following 3 exercises - completing as many reps as you can using the correct form through each one. . 1) Star Abs - Alternate L & R arms & legs. 2) Left Oblique Plank & Side Drop 3) Right Oblique Plank & side Drop . Make sure that you record your time and post it in the comments below or on my Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends. If you have any questions or need some help or even just a word of encouragement you can reach us on my Facebook page. Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out.
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