Exercise On-The-Go: Our 12-Minute Full Body Beach Circuit

July is here, temps are rising, and we’re gearing up for Summer holiday travels. While a bit of vacation time can do the body and mind a lot of good, it can also throw us off of our routines. That can feel not so good, especially when trying to get back into a routine after your holiday is over. So we’ve got some simple solutions to keep you going strong on your fitness goals, even during the summer holidays!

Allowing yourself to unwind and break free of your normal grind is so important for your mental fitness — and that’s what summer vacations are for; to eat good food, to enjoy spending time with people you love, and to de-stress. But that doesn’t mean you have to press pause on physical fitness until you’re back home. In fact, exercise can further contribute to reducing stress levels, making that vacation even sweeter. But we also get it… it’s hard to find the time (or make the time) to workout while you’re away on holiday. 

Not only is it hard to find the time, but it’s also hard to find space to exercise, especially if you don’t have access to a gym. At-home, equipment-free workouts (of course available on the Baby2Body app!) are a great solution, but doing your squats inside when the beach, sunshine, and fresh air are calling your name? Not the most fun.

Our solution? Take your workout outside and to the beach! You’ll get your sweat on and soak up some Vitamin D goodness, all while enjoying the fresh seaside air. (Of course, you can do this beach workout anywhere outside, as studies have shown that people who did their workouts outdoors felt happier and had more energy than people who exercised inside. However, there are a few things to think about with outdoor workouts, especially in the summer:

  1. You’ll want to make sure you thoroughly apply safe SPF
  2. Try to exercise in the early morning or late afternoon so you’re not outside in peak sun, or the hottest hours of the day
  3. Try to find a shady spot if possible to do your workout to help you stay cool
  4. Keep a large bottle of water with you as well so you can stay hydrated (as usual)

OK – ready to get moving? We’ve got a 12-minute circuit workout that you can do anywhere (but preferably on a beach)! It’s safe for the first and second trimesters of pregnancy, but if you are expecting, pay especially close attention to temperature as you are more likely to overheat. Listen to your body first and foremost.

You won’t need any equipment other than a beach towel and two water bottles as hand weights, which are optional additions to make it tougher – if you’re up for it!

Baby2Body’s 12-Minute Full Body Beach Circuit

Warming up is always important – even for quick circuit workouts. Since you’re already outside, try going for a brisk 5-minute walk to loosen up your muscles:

Plie Squat with Overhead Press for 30 seconds

Stand with your feet slightly wider than shoulder-width apart and pointed out at 45-degree angles, with a water bottle ‘weight’ in each hand. Lower into a plie squat, keeping knees in line with your toes. Squeeze your glutes to rise back up to standing and then press the weights overhead. Return to start and repeat.

Walking Lunges for 60 seconds

Find a relatively flat spot of beach for this move. Place your hands on your hips for added stability and walk out those lunges! Focus on engaging your core, keeping your feet pointed forward, and staying in balance. Don’t forget to breathe!

Squat with Biceps Curl for 30 seconds

Stand with your feet shoulder-width apart and a water bottle ‘weight’ in each hand. As you lower into a squat curl your weights up to your chest, and lower as you rise back to standing. Try to find a good rhythm with this one.

Runner’s Lunge for 30 seconds on each leg

Stand with your feet hip-width apart and hands on your hips for added stability. Step your right leg back and lower into a reverse lunge. As you press back up to standing drive your right leg up into a high knee. Continue for 30 seconds on your right leg, then switch to your left leg for 30 seconds.

Alternating Bird Dogs for 60 seconds

On your towel, get on your hands and knees in a comfortable tabletop position. Reach your right arm forward as you stretch your left leg straight behind you. Hold this for 5 seconds, and return to start. Repeat on the other side by stretching your left arm forward, and right leg backward. Hold for 5 seconds and return to start. Keep alternating.

Reverse Tabletop Sit Up for 60 seconds

Sit down on your towel with your knees bent, feet flat on the ground and your hands planted firmly behind you. Engage your core and squeeze your glutes to lift up into a reverse tabletop position, so your body forms a straight line from head to knees. Lower to start and repeat.

Take a 60-second break and repeat once more. If you’re up for it, add a third round!


 

Wishing you all safe summer travels and plenty of fun in the sun! For more workout inspiration on-the-go be sure to follow us @baby2bodyofficial.

Baby2Body

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