Fit Girl Beach Workout

March kicked in, and it's still kinda cold outside. I don’t mind the cold as long as I don’t have to live in it.This is why I keep daydreaming about when I stayed in Aruba last year. Thinking about how I was running on the beach like a Fit Girl beach babe :D. Of course not just for fun, I also worked my ass off with what I like to call a “workout beach style” . My dear friend and talented photographer Laura was there to capture my workout moves so we can share it with you Fit Girls and hopefully give you FITspiration if you end up on a sunny beach!

BUT FIRST, if you are planning a beach workout be wise about at what time of the day you are going to sweat your cute butt off. So if you decide to do your beach work-out in the middle of the day when it’s like a hundred degrees, wait a little while when it's not so hot and also make sure you have an extra bottle of water and fresh fruits to keep your sugar level up and don’t get dehydrated! The conditions in which you are working out will influence your workout routine, so be aware of that.

Warming up
Every work-out starts with a warming up, make sure you don’t completely wire yourself out with the warming up, but don’t just skip it. You need to prepare your body for the work-out and stretch your muscles to prevent injuries. Just because it’s warm doesn’t mean your muscles are.

You can do this by running the beach a few times or run up and down the stairs from the boulevard towards the beach. Or you could stay at one spot and warm up by running in place. Raising your knees above your hip one by one and stay in position is always guaranteed for a good warming up. Take 5 till 8 minutes for this routine by alternating running with jumping jacks or knee raises. Afterwards take the time to stretch your body. Take a sip of water and you are ready to rock your beach workout!

Workout beach style
Find yourself a spot on the beach were you are able to move free and don’t have to jump over people sunbathing. Could also be a fun workout, but let’s do that the next time. For this beach workout I was inspired by a workout routine we often do at my gym Sixforty – Dare to Challenge. There it’s called “Run forest Run” but for this actuation/alternative we will call it “Beach flamingo Run”. In a second you will understand why. Make sure you set your timer on 15 minutes, because we are doing this work-out A.M.R.A.P. (As Many Rounds As Possible) TWICE! READY? LET’S GO!

“Beach flamingo Run”

2 X 15 min. A.M.R.A.P.

20 push-ups
100 meters run
20 lunges (10 left and 10 right) or Russian step-ups (10 left and 10 right)
100 meters run
20 mountain climbers (20 left and 20 right)
100 meters run
20 twist crunches
100 meters run
20 (jumping) squats
100 meters run

Continue this routine until the 15 minutes have passed.

[caption id="attachment_17361" align="alignnone" width="558"] 20 mountain climbers (20 left and 20 right)[/caption]

[caption id="attachment_17360" align="alignnone" width="563"] 20 twist crunches[/caption]

[caption id="attachment_17362" align="alignnone" width="560"] 20 (jumping) squats[/caption]

Click on to the next page for tips and more work-out pictures ;)

Tips
If you don’t have enough space on the beach to run about 100 meters in between your reps of exercises you can also instead run in place at a high intensity. Or if you have a jumping rope, you can do double unders or running jumps. Click here to use the guide Fit Girl Roos made, where she explains these exercises with the jumping-rope.

If your beach has benches or a rock you can do the exercise Russian step ups. If your are on a bounty island with only palm trees and white sand, you can do lunges.

[caption id="attachment_17359" align="alignnone" width="447"] Russian step-ups (10 left and 10 right)[/caption]

[caption id="attachment_17358" align="alignnone" width="448"] Russian step-ups (10 left and 10 right)[/caption]

[caption id="attachment_17357" align="alignnone" width="598"] 20 lunges (10 left and 10 right)[/caption]

The greatest thing about this workout is that you can mix up different exercises in between the run and work with whatever is available on the beach or in a park, at the lake or perhaps even in the forest. Let the surroundings inspire you for your workout routine. And if you are not so lucky to live in a sunny place like this, you can also take this routine outside where you live, preferably without any snow! But if it is snowing and cold this workout will definitely warm you up, just be careful not to slip.

WELL, IF YOU'VE FINISHED THE SECOND ROUND OF THIS “BEACH FLAMINGO RUN” WORK-OUT, YOU FINISH IT UP WITH CHEERING AND JUMPING UP! HURRAY HURRAY!

YOU ROCK! … So and now it’s time to lay on the beach like a hot mermaid ;)

Note: Normally I don’t look this flawless during my workouts, but because of my talented friend – Laura de Kwant Photography I look like a rockstar! ;)