Beach Ready Workout Day 1

The first workout of the one week to Beach Ready Workout Plan includes:

From Equinox: Metabolic Strength Session is inspired by Equinox’s Metacon3 workout class. It is based on metabolic conditioning, which  is a system of exercise using the latest understanding of endocrinology, exercise science, and strength and conditioning to fully tax the body’s three major energy systems with the chief goal of maximizing the greatest amount of fat that can be burned both during and after the exercise session.

Equipment: Heavy Dumbbells or Medicine Ball

Athletic Warm-up (5 minutes)

 SET ONE:

  • Do each exercise for 1 minute with minimal rest in between
  • Alternating Reverse Lunges with Dumbbell or Medicine Ball  (description below)
  •  Renegade Row Pushup to Side Plank with Dumbbell (description below)
  • Wide Squat to Jump Squat with Dumbbell or Medicine Ball (description below)
  • Reach and Twist with Dumbbell or Medicine Ball(description below)
  • Tricep Press & Core Crunch with Dumbbell or Medicine Ball (description below)
  • (Approximately 5 Minutes per Set)
  • REST60 seconds after Set is complete

SET TWO:

  • Repeat performing each exercise for 1 min. with minimal rest in between
  • (Approximately 5 Minutes per Set) 
  • REST60 seconds after Set  is complete

SET THREE:

  • Repeat performing each exercise for 1 min. with minimal rest in between
  • (Approximately 5 Minutes per Set)
  • REST60 seconds after set is complete

EXERCISES:

Alternating Reverse Lunges with Dumbbell or Medicine Ball  

Stand holding a pair of dumbbells or medicine ball at sides, with feet together. Keep chest lifted, head up, and knees slightly bent.  Step backward with right leg, landing on the ball of the foot, and bend both knees to lower towards the floor until front thigh is parallel to the ground.  Push off the ground to extend knees and hips and stand back up and return to the start position. Alternate legs with every repetition.

Renegade Row Pushup to Side Plank with Dumbbell

Place two dumbbells on the floor about shoulder width apart. Position forward on balls of feet and hands as if in a push up position .  Keep body straight and extended and hold on to the handles of the dumbbells to support upper body.  Widen feet for more core support. Perform a pushup by bending elbows and lowering body towards the floor. Push back to straight and then continue to push one dumbbell into the floor and row the other dumbbells, retracting the shoulder blade of the working side and bend the elbow, pulling it up to side and past ribs.  Continue pushing the base arm down and reach top dumbbell into the air.  Turn to rotate on feet until body is aligned in a straight side plank line.  Keep core tight and neck and spine aligned.  Return to start and alternate sides/

Wide Squat to Jump Squat with Dumbbell or Medicine Ball

Hold a heavy dumbbell or medicine ball in arms or at shoulders. Place feet shoulder width and lift chest up for starting position. Bend knees and sit back to squat partially down and immediately push off the floor to explode off of the ground, and into the air extending through hips, knees, and ankles. Maintain good posture and keep core tight. Return lightly to the ground, absorbing impact through the legs and continue to repeat.

Reach and Twist with Dumbbell or Medicine Ball

Stand tall and hold a heavy dumbbell or medicine ball in arms.  Begin to sit hips down and back into a full squat position.  Immediately from the full squat position, explode into an upright position pressing dumbbells or medicine ball overhead and simultaneously rotate towards one side to reach dumbbell or medicine ball up towards a diagonal. Be sure front leg stays stationary & back leg rotates, pivoting on toes. Pause and gain control of weight overhead before lowering weight down to starting position. Repeat alternating directions. 

Tricep Press & Core Crunch with Dumbbell or Medicine Ball 

Recline on back with feet on the floor and hold a dumbbells or medicine ball with a narrow grip and lift it over head. Bend elbows, and lower forearms and the dumbbells or medicine ball behind head. Keep upper arms straight with elbows stationary. Press upward, extending forearms back up to the starting position and continue to push dumbbells or medicine ball to the ceiling lifting head chest and shoulders off the floor. Simultaneously contract abdominals to lift legs and pull knees to arms until hips are off the floor and body is in a total body crunch position.  Lower slowly to start and repeat.

Cooldown with the 10 Minute Reset
(10 minutes)

Relax and celebrate—you earned it. move around the environment and stretching or grab a set of therapy balls or a foam roller for some myofascial release/self massage.


 

One response to “Beach Ready Workout Day 1

  1. Pingback: Beach Ready in 1 Week: Workout Day 2 | Fitness NYC

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

CommentLuv badge