Wednesday, May 18, 2011

Fun Beach Workout To Try

   I've had difficulty sitting down to write posts lately, I have things to say, but my mind is so focused on my upcoming 5ks and the very quickly (10 days!) approaching beach season that I can't concentrate on post writing.

       I've been killing it with my workouts, yesterday I did this 15 minute Bodyrock workout, my entire body was so exahusted that within 5 minutes of finishing I passed out on the couch.  And then I did separate parts of the workout agin throughout the day; 4 minutes (30s on/10s off) of Plank Jump & Reptile + 4 minutes (Same 30/10) of Leg Lift & Toe Touch. . .Oww + Owww.  My abs are feeling it today which I love :D   I also felt the effects of yesterday's workout during my 3 mile run today, I was dra-gingg.

  I found another 5k for this Saturday :)  It starts and ends at a local brewery and there are "refreshments" after the race :D  Using it as a tempo again and of course I'd like to see if I can get a new PR.

  Since I'm so excited about the beach starting again I figured I would outline a fun workout we do at Tobay.

Coworkers like this make everyday the bestest :)

  For the first few weeks of full time (end of june, till then it's just weekends) we all workout together first thing in the morning.  During these workouts we practice rescue procedure, which looks like this:

We also do 400 meter ocean swims, practice using the rescue boards and some various other things, one being a workout that we call "stands" (which will make sense in a sec).

The bro with one of our new rescue boards
 (Which come in handy for surfing as well, except there is no leash so if you lose it you're swimming all the way back to shore)

This workout involves:

~ Running from one lifeguard stand to the next (100-150 ish meters)
~Once you reach the stand you sprint to the water and dive in
~ Swim out a set amount of strokes, we usually do 20
~ Swim back in
~ Sprint up towards dry sand
~ Perform 1-2 bodyweight exercise for 15-20 reps (we usually do push-ups followed by crunches, but have also included mountain climbers, planks, and jumping lunges. Some other good ones would be burpees, jump squats, plus I'mma introduce BodyRock moves this year :D)
~Get up and run/sprint to the next stand and repeat.
  We do this for the length of the beach (11 stands/ 800 meters).  If you are at a beach that has no stands you could just estimate 100-200 meters or go by 30 second intervals.

   I wish I had pictures of us doing this from past years;  I'll make sure to take some this year :) And if you happen to be at a beach this summer try it out!

    I'm off to do some major house cleaning, my best friend is moving in with us for a little and she arrives tonight :D  She just got a job at one of the restaurants located at my beach (yes my beach ;) and is moving here from 4 hours upstate.  She's staying with us till she can find her own place and I am very happy to have her :D And I'm going to be her personal bootcamp instructor! 

I'll leave you with a little What I Ate Wednesday:

Yesterday for lunch I departed a little from my basic grilled chicken salad, I instead paired my chicken with roasted red peppers, vine tomatoes and fresh mozz. 
The Best.

Still rolling with the phone camera, not pretty I know, but you get the idea :)


Neon Blonde Runner said...

It looks like you work with some fun people. Co-workers with a good sense of humor really make work so much more enjoyable!

You're going to be in such amazing shape this summer for work, you're going to be kicking it and saving lives like never before!

I'm really jealous of the 5k at the BREWERY! Good luck with all your upcoming 5ks, can't wait to hear about them all!

Nelly said...

Thanks for your comment, Pepper is indeed awesome, love the beach style music. Definitely a great way to get into summer, haha Sublime and Dirty Heads are another one of my favorite beach music soundtracks, haha

That beach lifeguard tower workout sounds fun, and tough!

Good luck with all the races, sounds like you are killing it out there!

Jim ... 50after40 said...

Wait, you're a life guard - how'd I miss that???

TeamMancuso said...

You are a MACHINE!! (aka was mamarunsbarefoot)

Melissa Cunningham said...

sweeeet! loving youve been rockin the workouts AND the running!
your motivating me to get back in those 5k's asap!!!!
looking forward to seeing you post your new PR this weekend!

Glenn M said...

really nice !!!! I love to do fun at beach during summers vacations

Jennifer said...

peppers and mozz and tomatoes --- um I bet it did rock!!! Busy girl! Thanks for still participating and rocking the WIAW! <3 mwah!

Jenn @ Peas & Crayons

coach dion said...

We never have any 5km races here... yes there are TT every week that the different clubs put on (one guy in our club ran his 1000's TT last week it took him 23years)

I use my phone to take all my blog pictures... and they turn out just fine.

Laura Frey said...

I am sooo jealous of that workout!! Awesome! Oh and I'm pretty sure I could get up on that board! No leash, eeks!
Have an awesome 5k. I can't wait!!

Andrew Opala said...

you're making this stuff up!

Meri said...

I think being at the beach would definitely inspire me to do a bit more exercise! The ocean, the sun, the breeze...

Jill said...

Can I move in and you be my personal boot camp instructor, too!! :)

10're going to look awesome!!!!!!!

Black Knight said...

Yes summer is coming and I cannot wait for spending my time on the beach.
Good luck on the 5 km!

Kurt @ Becoming An Ironman said...

That sounds like an AWESOME workout!!