Beach Workouts:Stay In Shape. Have Fun

As the pandemic continues, our current situation is not changing anytime sooner. And with that, most gyms are still closed and those that are open pose a threat, at least in my opinion. 

Nobody wants to get infected with Covid 19. So why not head out to a park or a beach in this case, and get a workout while at the same time enjoying yourself. And if you're blessed like I am to live near the beach, I suggest taking advantage of the benefits. So here we go.

Push ups

4 sets 20 reps

Slow and controlled repetitions are best when it comes to push ups. If you want to see good results using your body weight on any exercise, it is best you perform the movement slow and controlled, squeezing every rep. Creating tension. Creating resistance. Creating muscle. Inhale going down, exhale coming up.

Chest Flyes with resistance bands

4 sets of 12-15 reps. Add extra resistance using another band if necessary. Squeeze and hold at the top. Concentrate and feel the work.

Triceps Kick Back with resistance bands

4x12-15 reps

Lock your elbow at the top of the movement. Squeeze at the top. If you need more resistance use two bands. Control the movement. Feel the burn.

Back Rows with resistance bands

4 sets of 12 to 15 reps.

Use two sets of bands for added resistance, if needed. Squeeze at the top of the movement. Contract, squeeze. Make it work. It's not the same as weights but if you concentrate you'll #feeltheburn🔥

Reverse lunges combined with bicep curls

Reverse lunges combined with bicep curls for an excellent workout. Good for thighs, buttocks, muscle tone and cardio. 4 sets of 12 to 15 reps.

So as you can see, it's feasible. No gym is needed. I mean, don't get me wrong. I love the gym, but at this moment in time I don't feel safe being in one. So for those who feel the same, here's a safe and fun alternative, keeping a safe distance from others, of course. I encourage you to continue to workout. There are many alternatives and exercise equipment for a good workout, whether you're at home, a park, or at the beach. NO EXCUSES. 

Till next time,

Exercise The Mind

The right attitude can make a huge difference not only in achieving your long-term fitness goals, but also in getting the most out of every workout. 

If you find yourself thinking negatively before, during, or after your workouts, combat that negativity by putting pen to paper. Write down positive affirmations to counter the negative thoughts. This way, you train your mind to shift belief systems. 

If you keep repeating to yourself, "I'm too weak," better change it or reframe it to "I'm getting stronger and stronger everyday." In other words, if you keep whining like a cry baby, you will never achieve anything. 

Stop it already!!! Whenever a negative thought comes to mind, tell yourself the opposite. Like training muscles, training your mind will take time, but the benefits can carry into all aspects of your life.

Till next time,

Rotate Muscle Groups

Circuit training is an ideal method for simultaneously improving strength, mobility, and stamina. 

The format utilizes strength exercises that focus on a particular area of your body: upper body, core and trunk, lower body, and full body. The key to optimizing core training is to alternate your workouts, allowing each body region to rest for two to three days before repeating the workout. During the off days, those specific muscle areas will recover and grow stronger. Do exercise each area more than once a week though; otherwise the muscles will have no reason to grow stronger.

Here's an example:
Day 1
Chest and Biceps
Day 2
Legs and Abdominals
Day 3
Rest
Day 4
Back, Triceps and Abdominals
Day 5
Shoulders and Traps
Day 6
Rest
Day 7
Repeat cycle
There will always be a part of your body that will be repeated twice a week as you rotate the cycle.
Questions, answers, leave a comment.
Till next time,