January 27, 2012

Training Log-Beach Workout-1-26-12

It was 80 and sunny yesterday, so we walked out to the beach with 2 kettlebells, a resistance band, a TRX and handstand pushup handles. It is crazy to think how the simplest bodyweight and jumping exercises are much harder to do in the sand…but all I have to say, this was one of the best times I ever had training.

Here’s what my training session looked like…

Warm Up
Dynamic Exercises: arm circles, arm swings, neck rotation, shoulder dislocation, over head squat, hip flexion, hip circles, leg swings (forward/back &side to side), ankle circles, cat-camel

handstand on parallettes

Standing Broad Jump – 5 sets of 5 (harder to do in sand for sure…before jumping be sure to take a deep breath in and really brace the core; concentrate on the landing with toes down in the sand.)
superset with
Explosive Bodyweight Squats – 5 sets of 10 ( since I was not using weight, I was sure to explode out of the bottom position and really squeeze the glutes at top.

Maximal Contraction Walking Lunge – 5 sets of 15 (I really like doing these on the sand as you really have to concentrate on form and balance.)
superset with
Band Good Morning – 5 sets of 20

Kettlebell Sand Drag – 4 x 50 yd
superset with
Kettlebell Sand Pull – 4 x 50 yd

Handstands on parallettes – I did these 3x’s. (I was able to hold my handstand for almost 15 sec, so I’m thinking the next progression for me will be handstand pushups.)

Cool Down – stretches and short walk home

Here’s a little peek at my workout…