Leveling up: cardio on the sand for those who want to give their best

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The leg muscles will have a hard time.

This workout is perfect for those looking to burn out more calories, build endurance, and try something different. The main thing is not to exercise in the heat, so that everything does not end with a fainting spell.

How to do a workout

Before starting the exercise, make 30, 20 and 10 m marks in the sand. These will be useful for your shuttle run. Count one wide stride per meter to help you determine the distance.

The complex looks like this:

• 40 jumps Jumping Jacks;
• 10 segments of the shuttle run for 30 m;
• 30 burpees;
• 60 seconds of rest;
• 30 jumps Jumping Jacks;
• 10 segments of the shuttle run for 20 m;
• 20 burpees;
• 60 seconds of rest;
• 20 jumps Jumping Jacks;
• 10 segments of 10 m shuttle run;
• 10 burpees.

Try not to rest for more than 60 seconds to keep your heart rate high, but if you feel you need it, don't be shy. Better to catch your breath for 120 seconds and continue than not completing one circle.

How to do exercise

Jumping jacks

Stand up straight with your hands at your seams. With a jump, spread your legs shoulder-width apart, raise your straight arms and slap over your head. Then, with a jump, return your legs to their original position and lower your arms to your sides. Continue in the same spirit.

Shuttle run

Run along the sand, brake at the marked line, touch the ground and run back. Try to maintain an energetic pace.

Burpee

From a standing position, bend forward and put your hands on the sand. With a jump, put your feet in support lying, bend your elbows and touch the sand with your chest and hips.

Rise to the support position - do not push-ups, first raise your chest, then your hips. With a jump, put your legs to your hands, straighten up and jump low, clapping your hands above your head. Try again.