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7 Minute Beach Body Workout

beach workout

Summer is just around the corner! So there’s a lot of buzz about getting that perfect summer body. If you haven’t already started to think about it, I’m sure you soon will! To help you get your summer bod, I’ve created this 7 minute beach body workout that you can do anywhere. This beach body workout combines both strength and cardio to help you get the most out of your time.

So, let’s get it going!

How it works:

For this workout you’re going to use your timer (cell phone) and set it so that you do each exercise for 1 minute (total 7 minutes, then repeat!!).

What you’ll need:

  • Sneakers
  • Water bottle
  • Stop watch

Warm up:

Minute 1: March or jog in place

Minute 2: High knees or continue to march

Ok… let’s get going!

Circuit:

Exercise 1: Sumo Squat

Squats are a great way to start the workout, because it gets your glutes active (i.e. metabolism revved) and also helps you to warm up. This squat is different than the traditional squat, and is 

7 minute beach body workout


Exercise 2: Plank

Plank is a classic move that most of us don’t do often enough. This is a basic plank either on hands or forearms.

7 minute beach body workout


Exercise 3: Glute busters

Love me some great glute-action (most of us don’t get enough of this). You can do this with both feet on the ground or you can do the exercise as pictured- one side for 30 seconds then switch. 

7 minute beach body workout


Exercise 4: Commandos

I love this move. It’s an alternating up-down, from plank on your hands to plank on your forearms, one arm at a time. Feel free to use your knees if needed!

7 minute beach body workout

7 minute beach body workout


Exercise 5: Reverse lunge with twist

This is a classic reverse lunge with a twist- so twist in the direction of the bent knee, squeeze your glute the process! (One side for 30 seconds, the second side for the second 30)

7 minute beach body workout


Exercise 6: Pushup with hand-lift

For this exercise, do a pushup (on your knees is fine!), put your whole body on the ground then lift your hands, then push yourself up and repeat. 

7 minute beach body workout

7 minute beach body workout


Exercise 7: Plyo-Mountain climbers

This exercise is basically mountain climbers, but high-speed. You’re jumping between (see above). You can also do traditional mountain climbers here instead. 

7 minute beach body workout

7 minute beach body workout

Repeat 2 more times!


Warm-down/stretch:

Don’t forget this important part of the workout!

7 minute beach body workout

 

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