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THIS WEEK'S FULL BODY BEACH WORKOUT

20 yard sprint down & backback peddle down & backduck walk down & back30 yard sprint down & back

warmup

workout

push ups plank reverse crunchmedicine ball crunchessupermanchest pressrowslateral raisessquat / biciep curlswalking lunges with trunk twisttricep kickbacks

stretching

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KIRSTINS THREE ANYTIME/ANYWHERE

WORK OUT STAPLES

Push-up

Start in a plank position with the body elevated by the hands and feet, hands directly under the shoulders. Keep the body stable by engaging the abdominal muscles and slowly lower the body toward the floor as low as possible without touching the floor. Exhale and push yourself back to the starting position. Lower the body back down toward the floor and repeat. 2 sets of 10 repetitions.

Muscles worked:

• Chest

• Shoulders

• Tricep

• Abdominals

• Core

Plank

Start down on hands and knees on the floor with elbows directly under the shoulders. Extend legs with ankles flexed, keeping back straight as abdominals and core become engaged. Your body should create a straight line from shoulders to heels. Maintain your balance and hold for 30 seconds. Lower hips to floor to rest, then repeat. 3 sets of 30 seconds.

Benefits:

• Strengthens Core

• Protects Lower Back

• Improves Balance

• Provides Postural Stability

Lunge

Start with feet shoulder width apart with hands on hips. Step forward creating a 90º angle with the knee, making sure knee does not go forward over the toes. The back leg also bends with the weight on the ball of the foot and the heel off the floor. Keep the back straight, push off the front foot and return to standing position. Repeat with other foot. 2 sets of 10 repetitions.

Muscles worked:

• Quads

• Glutes

• Hamstrings

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