Summertime Beach Workout

Do you really enjoy going the same gym week after week? Why not mix it up and soak up the Aussie summer with our Summertime Beach Workout!

Lunges

Why? Lunges will do you wonders. Whether you're trying to increase muscle, tone your body or develop core strength, lunges can help you achieve your goals.

• 10 walking lunges + 10 sit-ups
• 10 walking lunges + 10 push-ups

Sets and reps: 3-5 rounds in total.

Burpees

Why? Burpees are hands down the most effective and complete, whole-body conditioning exercise there is. No other exercise on this planet works as many muscle groups at once, whilst improving your stamina, endurance and cardiovascular conditioning.

How? Find a flat section of sand and mark out two lines 30 metres apart. Stand behind one line while facing the other and perform a long jump, starting and landing on two feet. As soon as you land, drop all the way down until your chest touches the sand. In a fast and fluid push up motion jump back up to your feet. Repeat until you reach the other line.

Sets and reps: 3-5 sets.

Boxing and sprints

Why? Sand adds a whole new dimension to your workout through intensively targeting your lower-body

How? With a partner, mark out 3 lines 15 metres away from each other. Both you and your partner begin standing at the centre line. The boxer then performs 40 straight punches and then both run in the opposite directions to your lines, turn around and run back. Then perform 60 hook punches, then run again. The boxer then does 50 uppercuts and that's one round completed. Alternate.

Sets and reps: 3-5 rounds in each role.

Beach sprints

Why? Running on sand is super difficult. That's because your foot is working against a soft surface with much more 'give' than a harder surface. This forces you to engage more muscles in your lower body and with no surprise burns more calories than running on a hard surface.

How? Mark out two lines in a flat section of soft sand about 30 metre apart. Lie down flat on your stomach behind one line facing the other. Interlock your hands and place your palms flat down on the sand under your chin. On "go", explode off the sand and sprint as fast as you can until you reach the other line. Walk back slowly and repeat.

Sets and reps: 3 sets of 6-10.

- Keven