Training Log-Beach Workout–1/29/12

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I absolutely love to train but I have such a greater appreciation for my training sessions when I’m on the beach, in the sand.  It’s always a challenging experience!  You need very little equipment for this workout…a few kettlebells, a TRX and a resistance band…and it’s go time!

Here’s what Sunday’s beach training session looked like…..

Warm-up

Dynamic Exercises and Stretches:  hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, calf stretch

single-leg kettlebell RDL

Broad Jump – 5 sets of 5
superset with
Kettlebell Front Squat – 5 sets of 15 (these where explosive with a 2 sec pause at the bottom. Be sure to keep the core tight and back arched; lead with the chest as you come up without losing the arch in your back. )

Maximal Contraction Walking Lunge -5 sets of 15 (since I’ve been doing these in the sand, my reps have greatly increased)
superset with
Band Good Morning – 5 sets of 20 (I can’t get enough of these )
superset with
Single-Leg Kettlebell RDL– 5 sets of 12 (these are sick in the sand…I kept saying that to Jay the whole time … I paused at the bottom for a few seconds before returning to start position.  Be sure to get a nice stretch in the hamstring and really squeeze the glute)

I finished up my workout with some kettlebell sled drags, pulls and swings. You know that feeling when your legs feel like jello afterwards…check!

Kettlebell Sled Drag – 3 x 50 yds
superset with
Kettlebell Swing – 3 sets of 20

Kettlebell Sled Pull – 3 x 50 yds
superset with
Kettlebell Swing – 3 sets of 20

Cool down – glute stretch, hamstring stretch, glute bridge, front and side plank

If you’re still wondering about some of these exercises; you can find video demos on my Youtube page.

This was good times for sure!  My legs needed a little rest, so we stayed for a little and soaked up a few rays before heading back home .

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Related posts:

1. Training Log-Beach Workout-1-26-12
2. Training Log- Beach Workout
3. Training Log Update-Lower Body- 12/14/11
4. Training Log – 4/20/2011
5. Training Log Update 8/20/11, 8/21/11