SurfGirl Surfing Magazine

The Beach-fit circuit
Here goes! Start slowly with a power walk/gentle jog down to the beach gradually elevating the heart rate and warming up the muscles.

Once on the beach take a few moments to really warm and mobilise the joints and muscles with some dynamic stretching to prepare your body for your beach fit workout. The aim is to progress from one up to three circuits. Time yourself giving 30 seconds* on each exercise, completing as many as possible, whilst keeping perfect technique throughout. Never comprise technique for extra reps.

Complete each circuit with no rest between exercises. Once completed, rest for two minutes or until recovery, depending on fitness levels then go for it again, if you dare!

* This varies depending on fitness levels, e.g. 20 seconds for beginners. Up to one minute for advanced.

INTERVAL RUN

Set a marker (e.g. the water’s edge) and sprint there and back as fast as you can.
OR Sand Dune Hill Run – nasty but effective. Run up and back down.

TRICEP DIPS

• Face away from a flat rock.
• Place hands on rock, fingers facing forwards.
• Keep butt up against the rock.
• Look forwards and keep chest up. Do not allow back to round.
• Inhale. Bend at elbows as far as comfortable or shoulders in line with elbows.
• Do not allow elbows to sway outwards.
• Exhale as you push up.
• Repeat.

PRESS UPS

• Lie face down on the floor, hands placed comfortably at shoulder level.
• Draw belly button inward. Exhale and push up.
• Keep spine in neutral. Do not let head drop or lower back sag.
• Inhale as you lower so nose just touches ground.
• Keep perfect alignment and repeat.
• Perform 3⁄4 press ups (on knees) for an easier alternative.

cool down stretch
Take it from a gentle jog to a walk, slowly lowering the heart rate back to recovery. It’s very important to remember to take time to stretch, making sure you stretch each muscle group for at least 30 secs. Especially the legs, as you will feel the burn with sand running. Always work within your means but do push yourself. Get together with friends and work out together for extra motivation.

equipment
If you can carry any equipment down to the beach then even better. Resistance bands, Swiss Balls, light weights and medicine balls all make a more challenging workout, making the workout harder and more progressive, otherwise you can find plenty to use in the outdoor environment.

Come, join in and get fit with my Beach Fit class held at Godrevy/Gwithian every week. Check it out at www.miss-fit.co.uk.

The information found within this article is for general information only. SurfGirl is not responsible or liable for any injuries or damage occurred by performing any of the exercises given or diagnosis made by a user based on the information shown within this article. All exercises are performed at your own risk. Always consult your own GP, if you're in any way concerned about your health or anything associated with and before commencing an exercise programme.

How often do you wash your wetsuit after a surf? (Be honest!)
Every time
Two out of three times
Maybe once a month
Only if I've peed in it!
Never
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