Master Class: The Perfect Beach Workout

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As summer comes to a close, it’s easy to think about all the outdoor activities you’re going to miss out on until June 2017 rolls around. Thankfully, it’s not too late to squeeze in a few last-minute workouts on the sand. Inspired by the beach workouts of Olympian Will Claye, we asked our good friend and FL2 Master Ronail “Stretch” Shelton to walk us through some exercises that anyone can do at everyone’s favorite summer spot, no weights or equipment required.

Complete one exercise for 30-45 seconds, once time is up, move on to the next exercise. Then, once you have competed all the exercises, repeat 5 to 7 times.

 

Bicycle crunch

Step 1
Lay on the floor with legs straight out and raised about 6 inches from the floor. Put your hands behind your neck.

Step 2
Bring one knee to towards your chest as you contract your abs. While lifting your shoulder blades off the floor and rotating the torso, bring the elbow opposite to the knee that is bent towards chest.

Step 3
Extend leg back to starting position, and bring shoulders back towards the floor. At the same time,
repeat step 2 with the opposite leg and elbow.

 

Jack squat

Step 1
Stand straight up with arms by side

Step 2
Squat down and jump up into the air.

Step 3
When landing on the ground, land with feet wider than shoulder width apart, squatting down to absorb the landing and with your arms in front of you. Your knees should be flared out and directly over the heels.

Step 4
With your feet wider than shoulder width, jump up into the air. Land in starting position with knees slightly bent. Once your feet touch the ground, quickly jump up into the air and repeat step 3.

 

Push up

Step 1
Lay prone on the floor with palms flat on floor, placed along side of the chest. Place the balls of your feet on the floor.

Step 2
Flex your quads, butt, and abs and bend from the elbows. Push your palms into the floor to lift chest, stomach and quads away from the floor. Keep pushing your body up until arms are full extended.

Step 3
Once arms are fully extended, and hips are at shoulder level, gently let your body back down to floor.

Step 4
Repeat all steps

 

Rocket jumps

Step 1
Stand with your feet shoulder width apart.

Step 2
Bring your hips to knee level, in a squat position.

Step 3
Jump up as fast and as high into the air as possible, while reaching your arms up and over your head and into the air.

Step 4
Try to complete all movements as fast as possible.

 

Mountain climbers

Step 1
Start in a push-up position, with your hands on floor, elbows and shoulders directly over your wrist, and hips leveled at shoulder height.

Step 2
Engage stomach and flex your quads and glutes. Make sure the balls of your feet are placed on floor.

Step 3
Bring one knee towards your chest without letting the foot touch the floor. Take that leg back to starting position, while the opposite knee is coming up towards the chest. Your legs and knees should be moving simultaneously.

Step 4
Do this movement continuously for a designated rep count or amount of time.

 

Box Jumps

(If you don’t have a box, just use a wall that is high enough to jump on.)

Step 1
Stand with your feet shoulder width apart

Step 2
Bring hips to knee level in a squat position.

Step 3
Jump up fast, landing both feet on the “box” at the same time. When landing, keep your knees bent to help absorb the land.

Step 4
Step off the “box” one foot at a time. Once your second foot touches the ground, quickly repeat step 2 through 4.

 

Bench Runs

Step 1
Standing in front of a bench or step (the higher the bench/step the more intense the workout) place one foot on top of the bench.

Step 2
With the standing leg, quickly raise that foot to the bench, while moving the opposite leg/foot to the ground. (a small hop may be used to assist in switching your feet.)

Hand placement can be on your hips or resting on top of your head. (To get more of a workout, pump arms as if running.)

Step 3
Alternating legs repeatedly as quickly as possible.

 

Pull ups

Step 1
Hold onto the bar from a hanging position. Make sure the palms of your hands are facing away from your body (pronated grip). Your hands should be slightly wider than shoulder width.

Step 2
Shoulders pulled towards hip (shoulders should not be elevated to ears)

Step 3
Making sure your shoulders are pulled toward your hip (and not elevated to your ears) pull yourself up. Your chin should be able to go above the bar, and your elbows should pull into your side.

Step 4
Once chin passes over the bar, let yourself down with control.

Step 5
Repeat all steps again for a designated amount of reps.

Ronail “Stretch” Shelton, Fabletics Master

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