In this week’s column, fitness expert Bogdan Merkes takes us through four calorie-burning steps to the perfect body for the beach.
How often do you find yourself on holidays with no gym, stuck for ideas, making excuses for being unable to keep yourself in shape? Well I have the perfect solution for you! This muscle building, fat melting workout, which I did myself on holidays in Ibiza recently, will keep you fit and trim, maintaining your beach bod and sizzling away those cocktail calories while on holiday!
Through vigorous pulling and pushing manoeuvres as well as plyometrics (jump training) there is no doubt that you can achieve a perfectly sculpted functional physique (see firing on all fours article) that will not only keep you nicely ticking over but may even score a few head turns.
The workout is simple.
Step 1: A 10-minute light jog warm up followed by a couple of pre-training stretches.
Step 2: Do three rounds of reps in designated time (Beginner 20 seconds/Intermediate 40 seconds/Advanced 60 seconds)
Jumping Jack
1. Start with your feet together and hands down alongside
2. Jump bringing legs out wide and the hands touching above head
Spiderman push-up
1. Start with your arms extended and with the body in a push up position. Don’t let your hips sag or bend.
2. Doing a partial push up lower yourself half-way into the push position and elevate one knee towards the elbow. Then bring the knee and body back to start position and repeat on the other side.
Plank
Keep forearms and toes on the floor; keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Keep the head relaxed and you should be looking at the floor. Hold this position for the desired time.
Body Row
1. Stand bellow your station with heels on the floor torso straight and rigid and your body in a straight line and grab and hold with elbows straight.
2. While maintaining the same body alignment bend elbows and pull your chest towards the station, don’t let your hips sag or bend. Tip! Use different grips with this move overhand or underhand for example.
Step 3: Tabata protocol 20 seconds on/10 second off x 8 times = 4 minutes total
Jumping Squats – 20 sec jump 10 sec rest repeat this 8 times
1. Keeping your weight on your heels lower yourself into an imaginary seated position keeping your arms extended in front and parallel to the floor. Caution don’t let the heel to come off the floor
2. Thrust from the hip and arms and jump to clear ground 6-10 inches.
Step 4: 10 minute blast to finish – Run!
Now, check out the number of calories you’ve burned – WOW!
Bogdan Merkes is writing a column every Wednesday until the end of September. If you want to learn more about his services check out ultimatefitcrew.com or like his page on Facebook. Check out more articles from Bogdan on his blog at bogdanmerkes.com, and you can also follow him on Twitter. All comments/questions/suggestions gratefully accepted.
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