The Electricity Beach Workout Version 1: Don’t let the impeding fall kick sand in your face

By Vance "Action" Jackson

Summer is here again and most of us are on holidays, and trying to spend time with our family and friends in the gorgeous weather that we are now having. We aren’t as worried or even wanting to get on a treadmill and pound out upto an hour at your local gym. Since we are Canadian’s and we enjoy beach weather a couple months out of the year, THEN YOU ARE GOING TO LOVE THIS WORKOUT!

There is no indoor gym in the world that can give you such an extreme cross-training workout while breathing in that fresh summer air. Lounging around on the shore is easy, but it won’t burn any calories. With temperatures rising and summer just around the corner, now is the time to chuck that lawn chair and discover how much fun you can have with beach workouts. Sand offers more resistance than a concrete sidewalk, walking along the shore increases your calorie burn and maximizes your workout benefits. Pushing off of the sand with every step will tone your butt and legs, and it’s not bad for your cardiovascular fitness either. To really get your heart rate up and improve your cardiovascular health, take it a step further by turning your leisurely walk into a heart-pumping run.

The Electricity program workout has been one of my most beneficial circuit regimes, which will get you the greatest amount of results in a most effective and time efficient mode. The Beach Workout Version 1 is great for individual’s who aren’t as accustomed to exercise on a regular basis, or even a great alternative for the gym rats that would like to kick up their workout up a notch. The combination of strength and endurance training in the Electricity layout is a great calorie burner.

Warm Up:
Aerobic Activity at a casual to moderate pace for 3-4 minutes. Fitness Zone (Fat Burning) 60 - 70% of maximum heart rate, to find your max heart rate 220 minus your age: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Note: Aerobic Activity can be one of the following or a combination of; forward, backward, lateral jogging or running, skipping rope, a quick swim or game of Frisbee, basically anything that will get your heart rate up.

THE WORKOUT

1. Hands over head Squats: 3 sets x 12 reps
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again.

2. Aerobic Activity for 1 minute. Aerobic Zone (Endurance Training) 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

3. Walking lunges: 2 sets of 12 reps Step forward with one leg and lower your upper body down, bending your leg (don't step out too far). You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up and back and repeat with the other leg or do all the reps with one leg then switch. The farther forward you step, the more the glutes and hamstrings you will use (closer works the quads more, just don't go too close). It is very important to keep your upper body vertical. Go down until your bottom knee almost touches the ground. Think about sitting back when doing these. This will prevent you from leaning too far forward. It is best to do this exercise all on one leg without standing up each time. Stepping forward can overstress your knee. Simply do all your reps on one leg then switch legs and do all your reps on the other leg.

4. Aerobic Activity for 1 minute. Aerobic Zone (Endurance Training)70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

5. Push-Ups: 2 sets x 12 reps, 3rd set x reps until failure
Lie face down. Have your hands forwards, flat on the floor, slightly wider than shoulder width apart. Keep your tummy firm and body straight. This exercise can be performed either from your toes or from your knees.

Push ups from your toes - Push up keeping your body straight, midsection firm, do not let your hips sag, keep your legs straight out behind you with only your hands and toes touching the floor. Lower your body down again so it is nearly touching the floor then push yourself back up again. Continue until you have completed the required amount of reps.

Great for Beginners - Push ups from your knees
Push up keeping your body straight, midsection firm, once again, do not let your hips sag. Have your knees touching the floor with your feet bent up behind you. When you lower your body from the top position your chest should almost touch the floor. Then push yourself back up again repeating the exercise until you have completed the set.

6. Aerobic Activity for 1 minute. Aerobic Zone (Endurance Training)70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

7.Superman’s: 3 sets x 12 reps
Lying facedown on the sand with arms either by your side or above your head, simultaneously lift the upper body and the legs off the sand. Hold the contracted position for 3 to 5 seconds. Return to the starting position and immediately repeat.

8. Aerobic Activity for 2 minute. Fitness Zone (Fat Burning) 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

9. Crunches: 3 sets x 12 reps
Lying flat on your back on the floor, legs raised, knees bent, lower legs folded and pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor, slightly raising your lower pelvis up and squeezing your abs as tight as possible. Lower your head, shoulders and pelvis back down to the floor and repeat until you have completed your set.

Note: Do not drag your neck upwards. Your hands should only be clasped lightly behind your neck for support.

AFTER WORKOUT / OR ALTERNATING DAY CARDIO OPTION. Healthy Heart Zone (Warm up) 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Walk the dog If you haven’t got a dog, borrow one! Do it alone or with a few mates, making it both relaxing and fun too. Head along to your nearest beach, but be sure to check the dog walking hours at the entry to the beach, as they’re usually restricted during the summer season. It’s not only a great workout, you can also ‘accidentally’ have your dog run up to the hot guy you’re checking out and hey, you’ve got an immediate conversation starter!

If you bring a group of friends to the beach, challenge them to a game of volleyball, which will tone your upper back and arm muscles as well as provide you with a great cardio workout. No net in sight? Jump in the water. Throw a ball to a buddy, catch some waves on a boogie board or simply splash around. Like sand, water offers tons of resistance, so practically any movement you do in the waves will help you build muscle and stamina. If you’re feeling playful, copy the kids. Get down and dirty and build a sand castle, because scooping up armfuls of sand can be great exercise. Build your sand castle close to the water and make a game out of running away from the waves.

After all that exercise it’s important to re-hydrate and feed your body (no Nicole Richies round here thanks!) So pack a nutritious lunch to take with you. Think sandwiches filled with cold cuts as well as crunchy greens, carrots, cheese, whatever you fancy. Also pack loads of water (add squeezed lemon juice for a refreshing taste), or juice. Fruits like strawberries and watermelon are also great. Beach workouts are so much fun that you’ll forget you’re exercising. Once you realize that you can tone your whole body while breathing in fresh air and being serenaded by ocean waves, you’ll never want to go to an indoor gym again!

And remember:
> Drink plenty of water. Since you are actively participating in an environment with temperature up into the 30’s plus your body will be heated and will loose fluids.

> work within your own means. Depending on your own physical fitness you might want to take it a little easier of even pump up the intensity.

> Know how to take your pulse this will tell you how hard you are working.

> Slap on sunscreen of at least SPF 30, and wear a hat. No one likes a lobster!

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program