With summer officially arriving next week, it’s time for New Yorkers to enjoy some sand and sun at the historic Rockaway Beach! Rockaway Beach contains 170 acres and is one of New York City’s most popular places to enjoy the summer weather. For those of you who have not reached your desired “beach” body, or those diehards who want to keep up with their daily exercise routine, why not quickly get your workout in while enjoying the sun’s rays beachside? The uneven terrain of the beach will cause you to burn more calories since you’ll have to work harder to stabilize yourself. Enclosed are three fast exercises that will engage your lower and upper body by performing strength and cardiovascular movements.
1. Mountain Climbers – This exercise focuses on every muscle below your pelvis and also gives your upper body a workout since your arms will have to support your body weight. To perform, start in a military push-up position and keep your elbows slightly bent. Bendone knee and bring it up to your chest, as if trying to touch your shoulder. Then, draw the leg back and perform with the other leg. While alternating legs, maintain a consistent solid speed throughout. Remember to keep a neutral spinal position and don’t drop your hips while performing this exercise. Beginners should set a goal of 3 sets of 20 repetitions while resting 30 seconds in between sets. The more advanced individual should shoot for 3 sets of 50-80 repetitions.
2. Isometric Hold Push-up – Start with your feet together and your hands shoulder-width apart. While maintaining a neutral spinal position in your back, slowly recline your body towards the floor as low as you can and hold this stance for 10 seconds. The wider you keep your hands apart, the more you will incorporate your shoulders to create that “broader” muscular look. The isometric holds will not only exhaust your muscles and create lean muscle, but this stance is also excellent for core stability. Executing 2 to 3 sets of 8 to 12 repetitions will be a wonderful challenge.
3. Plank with Alternating One Leg – This is a challenging movement that will engage your lower body. Begin by getting into the prone plank position [explain the exact specifics of what makes it a “prone” version] with your heels up and your elbows bent with your forearms stabilized on the uneven beach terrain. Next, bring one leg up only an inch or two above the floor and hold for 10 seconds. Keep your leg and knee that are in the air locked for a more effective glute work out. Alternate to the other side and repeat for 3 complete rounds totaling 30 seconds per side. Perform 2 sets for a successful challenge.
If you have any questions or comments, please feel free to comment me here. For further information, check out my website at: