Summer is here so it is time to make your workouts a little bit more creative and move into the sun.....It is time to train like a beach beast.
The beauty of this workout is that you only need 2 pillow cases and a beach.

Start with filling the pillow cases with sand, enough to give yourself a good hard workout.

Exercise 1. Place the sand bags 20 meter apart from each other and sprint between the sandbags for 20 laps.
Exercise 2  Now that the legs are nice and warm let’s start training the arms: Hold the sandbags with your thumbs up. Keep your back straight and lock your elbows in to the side. Now curl your arms by moving your thumbs towards your shoulder. 15 times should do.

Exercise 3  Hold on to the sandbags and take 20 lunges forward. Each step moving your back knee to the ground. Make sure you will keep a straight back and that you keep your trunk strong by pullinig your belly button in and squeezing your bum with each step.
Repeat exercise 2 then Repeat exercise 3 : and lunge back to were you started.

Exercise 4:Squat and press: Hold on to the sandbags, squat down to the sand and lift the bags up as you squat up. Do this 20 times

exercise 5: Grab 1 of the sandbags and swing it up and down. Swinging the bag all the way between the legs, bending your knees into a squat to keep your back straight and strong. Extending your legs again as you swing up. Do this for a minute.
Repeat exercise 4, then repeat exercise 5.

Exercise 6: Tricep extensions,: place your feet shoulder with apart, tighten up your trunk and lock your elbows in next to your head. Now extend your arms lifting the bags up. 15 times

Exercise 7:throw the sandbag as far as you can, then jump squat towards it. Pick it up and throw it again (be careful of unexpecting by passers)   repeat 5 times
Repeat exercise 6, then 7

  Squat nice and deep before you jump...

Exercise 8: abs: Into seated position, you lean back and lift your legs up. Hold on to 1 of the sandbags tapping it on the sand first to your left side, then your right side. Max it baby, as many as you can.

Exercise 9: Push ups, why not challenge yourself and add some extra weight.
Repeat exercise 8 then 9.

Written by :

Henk Damiaans