bodyweight beach series: workout 2 of 4

Our Bodyweight Beach Series continues with round 2: a mix of cardiovascular endurance and stability challenge. Each of these exercises can be layered with an advanced progression; alternatively, you can take it down a notch by modifying to accommodate any injuries or limitations. If you missed the first workout in this series, you can catch up here. 

40 Jumping Jacks

• Challenge: Grab two water bottles and use them as weights, or add a double jump with each step in and out. 
  
• Modification: Avoid jumping and simply step out and in while lifting and lowering your arms. 

40 Jabs​

• Challenge: Stay in a low squat and engage your core as you rotate
• Modification: Stand with a slight bend in the knees
  

Begin in a reverse lunge

Drive the lunging knee to your chest while engaging your abdominals

50 Knee Drives (25 on each side)

• Challenge: Perform these very slowly and controlled and hold still when your knee is at your chest 
• Modification: Step both feet on the ground before lifting knee up. 

Press the ground away from you to maintain stability and evenness in the back of your shoulders

Having your forearms in an '11' position helps keeps your chest open

10 Hand to Forearm Planks

• A wider stance of the legs will lend more stability, while a more narrow stance will offer a challenge. 
• Challenge: Add shoulder taps when in a full plank. Perform slowly to avoid swaying in the hips. 
• Modification: If a hand plank is not comfortable on the wrists, stay in a forearm plank while bending and extending the knees. 

20 Burpees

• Challenge: Add a push-up and jump
• Modification: Step out one leg at a time, stand up, then come down to bring one leg at a time back in.

Keep a very light grip behind your head and think about pressing the base of your skull into your hands.

Curl up with your abdominals then rotate so that one elbow meets the opposite knee.

The wider your elbows are, the less likely you will be to lead with them as you crunch forward.

60 Bicycle Abs

• Challenge: Float the extended leg closer to the ground and pause before rotating to keep both legs in a low extension. 
• Modification: Limit the range of motion or mimic the movement while standing. 

End with a full sprint along the shoreline

THE FULL WORKOUT
Complete 1-4 sets of each exercise:

1. 40 Jumping Jacks
2. 40 Jabs
3. 50 Knee Drives
4. 10 Hand to Forearm Planks
5. 20 Burpees 
6. 60 Bicycle Abs

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Need your trainer with you to get the most out of this workout? We're here for it! Schedule an offsite one-on-one by contacting us at lfc@longevityfitnesscharleston.com.