It’s summer and the beach is calling your name. Plus, if you’re feeling bad about not working out on these toasty days, you can always opt for the sand instead of the health club. In fact, occasionally transferring some of your workouts from The Grid to the shore could give your body a stronger session while you enjoy a refreshing change of scenery. National Product Development Manager at Virgin Active South Africa, Ceri Hannan, explains: “A high intensity workout on the beach is guaranteed to get you sweating. The loose sand makes muscles work even harder to maintain grip and balance, and can double the calories you burn.”
His words of wisdom that will take the guilt away? The secret to exercise isn’t a quick fix. It isn’t no pain no gain. It’s a little word that makes a big difference. Enough. It’s no every single day. It’s enough. Enough to feel healthy again. To get a bit stronger. Run a bit longer. It may not sound like much, but when you find enough, the effect lasts a lifetime.
Here are the five exercises to next time you are at the beach
The sand sprint
Place two towels about 15‐20 metres apart and sprint from one to the other. Do five sprints there and back (10 in total), focusing on maintaining your speed.
The beach crawl
Get into a plank position on the dry sand and crawl forward using your forearms and toes, keeping your core engaged. Try to crawl for 60 seconds.
You don’t have to catch any waves to get a strong surfer bod. All you need is 8 rounds of surfer get‐ups. Start in a low plank position with your hands on the sand at shoulder height. Hoist yourself up and into a squat with one foot in front of the other, as if you were standing on a surfboard.
Take advantage of all the open space you have at the beach with a set of walking lunges. Step forward on one foot and bend so that your other knee touches the sand. Do six on each side.
The towel dust
Here’s one that will ensure you fit right in with all the other beach goers. Standing upright, hold your towel with a corner in each hand. Lift your arms and wave your towel in fast, firm movements for 30 seconds.
Once you’ve got your workout in, cool off with a dip in the water and soak up some sun guiltfree!