Ok so the short story is I’m in Corfu in a beautiful resort, the sun is shining and the food is plenty.  The resort Gym is out of action.  The nearest gym is a 2km run away - on narrow roads through oncoming traffic, dodging the local array of wildlife (Snakes, Spiders, Scorpions – the usual stuff) in the 30 plus degree heat.  And oh yeah…the wife said I can’t go anyway…

Now, the 2km distance wouldn’t be a problem – in fact it would serve as an excellent warm up before starting my gym workout.  But once there, what am I going to do in the gym?  Back and Biceps?  Chest and Triceps?  I don’t even know what equipment they have.  I don’t like going to the gym without knowing EXACTLY what I’m doing, how many reps, sets, rest time etc.  I want to train fast movements, burn calories like a furnace and hit every muscle in my body in as little time as possible.  So I’m going to the beach for a fast twitch fiber dominated workout. 

Here’s the plan:

Warm up by jogging, skipping or anything else that will get your heart rate up and your body prepared for the torture to come.  Dynamic stretches for 5 mins – NO STATIC STRETCHES ALLOWED.

10 x 40 yard sand sprints

30 seconds rest between sets

Jump Push Ups

5 sets 8 reps of maximal power and velocity

45 seconds rest between sets

Fast Press Ups – Recovery time is the same as work time

Do as many as you can for 1min, followed by 1min rest.  Then as many as you can for as long as possible (ie 45 seconds) followed by the same amount of recovery time (ie 45 seconds) and so on until failure.  The aim is pure speed push ups and failure isn’t when you can’t do any more, but rather when the speed slows down significantly.

The cooldown is a dip in the pool or sea where you do a few mins, followed by stretches while you’re in the water.  And that’s it! 

Remember, the aim is speed and blasting a ridiculous amount of calories within 30 minutes.   If you want more information on the workout you can email me. 

It’s simple, you don’t need any equipment and you can actually do it anywhere to substitute your usual cardio workouts of running at the same old pace for 45 minutes in the mythical “Fat Burning Zone.”

2 Responses to “ The Beach Workout…On the Beach ”

1. Michael Laurent Says:
   August 9th, 2010 at 9:55 pm

   Well, it looks like you have put a lot of hard work in your writings. And to tell you the truth, it’s been very successful. It is one of the best blogs that I have read recently.

2. contracpetive methods Says:
   September 10th, 2010 at 10:59 am

   Superb article ,I really appreciated with it, This is nice to read and valuable for future,I really bookmark it, for further read. Thanks for sharing. I like it.

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