Boardwalk Workout 

  Those who know me well know I love the beach and here on the east coast we love our boardwalks. Boardwalks feature food, games, rides, stores, all kinds of fun stuff and of course the opportunity to just have a seat on a bench and enjoy the view of the ocean, sunrise or sunset or just people watch.  Boardwalks are also great for getting in your outdoor exercise with an amazing view. You can go with your traditional run, walk or bike but it also provides the chance for some creativity.

    The workout below was my 'boardwalk workout' during a recent beach trip but it can of course be done anywhere.  Replace the benches with picnic tables, railings, fence boards, etc. Now lace up your shoes, dress comfortably and get ready to sweat.

    Begin with 3-5 minutes of easy walk or jog to warm up than pick up the pace for 5-7 minutes or pick a spot to which you would like to do you first round of exercises.

  💦  1st block:  16 repetitions of each 

    single leg step ups - find a bench or picnic table, place one foot firmly on the bench push up with the leg until fully extended than use that same leg to lower back down.  Repeat all one side or alternate legs, keep chest lifted throughout movement.

    tricep dips - Take a seat on the bench, place each hand on the outside of your hips, push up on to your hands, lift and move butt away from bench.  Bend elbows approx. 90° to lower body and push up with hands contracting the triceps (muscle at back of upper arms).  You know the one 😉

  💓  Get right back into your walk or run pace for 5-7 minutes or to your next chosen location for block 2.

   💦 2nd block: 16 repetitions of each

    Plank with alternate shoulder taps - You can come into a full plank on the ground or if you prefer place your hands on a bench, wall or railing.  Find full plank position, hands directly under shoulders, on toes with feet hip width apart, keep abdominals pulled in towards spine and hold solid position than alternate tapping hand to opposite shoulder.

    Mountain climbers - Maintain plank position alternate bringing knees in towards chest at a quick pace.  Keep shoulders above the hands and the butt down.  Take a break and repeat mountain climbers.

   💓 Get right back into your walk or run pace for 5-7 minutes or you next spot for block 3.

   💦 3rd block: 16 repetitions of each no need for bench just a clear, flat, open area.

    Lateral lunges - Step one foot out wide, plant firmly and lower into squat, press into heel, raise back up to start position. Repeat one leg at a time or alternate.

    Jump squats - Begin feet planted hip width apart, lower into squat, push up out of squat into a jump, land gently immediately lowering into squat.  To eliminate jumps as you push up out of squat raise up on to toes.

   💓 Directly into your walk or run pace for 5-7 minutes or you next chosen spot.

   💦 4th block: 16 repetitions of each 

    Pushups - Place hands slight wider than shoulders, bend elbows to lower chest towards ground or bench, push into hands to return to start position.  Maintain that solid plank position, so the butt stays down, abdominals solid with the shoulders and neck relaxed.  Performing this move with hands on the bench will modify, if you are on the ground lower knees for support and modify.

    Step back lunges - Begin feet hip width apart step one foot back and lower so both knees are bent 90° return to start position.  Repeat all one leg or alternate. More challenging jump to switch legs landing gently and immediately lower into lunge.

💓 Directly into your walk or run pace for 5-7 minutes or you next chosen spot.

    Get creative:  Shorten or lengthen your walk/runs, mix it up alternate walking and running, repeat each round a 2nd time, do each exercise for time rather than repetitions ie; as many repetitions as possible for 30 or 45 seconds. 

Need some help with exercise clarification or suggestions to modify, etc.  Please reach out to me, I am happy to help.

Be safe, be happy, be healthy

Sincerely Rickie (Ricarda)

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