RX Bikini Bod: Beach Interval Band Workout

Guest blog post for Foam

I tend to get bored a lot working out, so I like to get out whenever possible and mix things up. In fact, with a little bit of creativity and a resistance band, I’m convinced the world can be your gym. Especially a beach…even better if it’s before you go surf.

Here is one of my favorite workouts lately. It gets your heart poundin’, all your muscles burnin’,  and your metabolism pumpin’…

Beach interval band workout.



What You’ll Need: 

Resistance band.

Open space where you can sprint at least 50yds (beach, park, field, track, etc.) 
For yardage, 1 long step = roughly 1 yard.

Warmup: Slow jog for about 5 minutes to warm up your muscles and make sure you stretch.


Set 1:

1. Sprint back and forth 50 yds as fast as you can

2. Band Squat and Press x 10

Stand on band, feet shoulder width apart, holding handles at your shoulders. A) Squat down, then B) Stand up, and straighten arms overhead.

Repeat 1 & 2 back to back 10 times. No rest. Don’t worry, it gets easier.

Rest 2 minutes after round 10.


Set 2:

1. Sprint back and forth 30 yds as fast as you can

2. Bent over row, RDL, Upright row combo x10

Stand on band, feet shoulder width apart, cross handles in front.
A) Bend over, (make sure back is flat) & row upwards. then B) With arms still flexed and band tight, straighten your back (you will feel this in your butt and hamstrings) then C) Pull handles straight upwards in an upright row (elbows should be above your wrists)

Repeat 1 & 2 back to back 10 times. No rest.

Rest 1.5 minutes after round 10.


Set 3:

1. Sprint back and forth 15 yds as fast as you can

2. Push up with Mountain climbers x 5

A) Do a push up, when you straighten your arms at the end B) bring one left knee in towards your chest, then alternate.  * for added resistance drag your toes in the sand while you are bringing each knee in towards your chest.

Repeat 1 & 2 back to back 6 times.

Done!

Last step: jump in the ocean.

See the post at Foammag.com

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