EMMET RUSHE’S FITNESS COLUMN: SUN, SEA AND BURPEES

first_imgThis week I am heading on my holidays… yay me!!We are in peak season for sun holidays and anyone who is heading abroad will be looking forward to relaxing for a few days.However, it is very easy to pile on a few kilogrammes  while away. The extra calories you take in through food and drinks can soon add up.But, you are on holidays and no-one is going to blame you for relaxing your nutrition for a bit.If you want to try and keep the extra calories in check and you have no intentions of going to find a gym, here are two simple workouts that you can do first thing in the morning (so no-one thinks you are mad) which should provide some damage limitation.The first is a bodyweight circuit that can be done on the beach and will set you up for the day by the pool. FIT IN FIFTEENA1) Squat (30 seconds)
A2) Push ups ( 30 seconds)
A3) Mountain Climbers (30 seconds)

Perform these 3 exercises 1 after the other with no rest in-between them. 
Rest for 1 min then repeat 2 more times.
After that rest for 1 mins and proceed to workout BB1) Alternating Lunges (30 seconds)
B2) Decline Push up (30 seconds)
B3) Burpees (30 seconds)Perform these 3 exercises 1 after the other with no rest in-between them. 
Rest for 1 min then repeat 2 more times.The next workout is a resistance band workout. 
Bands are a great and simple workout tool that are easily packed and can add a nice bit of resistance to your workout. 
This workout is 6 minutes long, but for those of you with some exercise experience you can repeat it 2-3 more times to make it a 12/18 min total body workout. 6 MINUTE SHREDA1) Squat to forward raise (30 seconds)
A2) Band resisted Push ups (30 seconds)
A3) Band resisted Squats (30 seconds)
A4) Resistance Band Rows (30 seconds)
A5) Burpees (60 seconds, no bands)
A6) Band resisted Push ups ( 30 seconds)
A7) Bands resisted Reverse Lunge ( 30 seconds each leg)
A8) Resistance Band Rows (30 seconds)
A9) X-Body Mountain Climbers ( 60 second, no bands)Perform these 3 exercises 1 after the other with no rest in-between them. 
Rest for 1 min then repeat 1-2 more times.This is not a nice workout; one time through this is enough for beginners. 
For more advanced exercisers, running through this 2-3 times will leave you pretty well spent, but will give you a nice pump for laying by the pool catching a few rays. Enjoy! 😉 #TrainSmart
For further information on how to get sexy for summer, contact me through the link below. 

https://www.facebook.com/pages/Rushe-Personal-Training-and-Performance/120518884715118 

* Emmet is the owner and operator of Rushe FitnessExercise descriptionsA1) Squat to forward raise
Grab the band in both hands and stand in the middle of the band with your feet wide.
Squat down with your arms between your legs and as you stand up, raise your arms out straight in front of your face, then return to the start and repeat for 30 seconds fast.A2) Band resisted push ups
With the band in both hands, wrap the bands around your back just below your shoulder blades. 
Perform the push up as normal; the band will act as resistance on the push part of the exercise.A3) Band resisted squats
Stand on the band with feet wide. Put your hands at the sides of your shoulders and hold tight. 
Lower yourself into a squat to your preferred depth and return to the starting point. Repeat for 30 seconds.A4) Resistance band rows
Grab the band in both hands and loop the band around something solid just below chest height. 
Pull both handles back until your arms are at 90 degrees and your shoulder blades are pulled back. Return to the start and repeat.A7) Resistance band reverse lunge. 
With the bands in the same set up as the rows, stand straight with your feet shoulder distance apart. 
Step back into a lunge all on the right leg for 30 seconds, then repeat with your left leg for 30 seconds.EMMET RUSHE’S FITNESS COLUMN: SUN, SEA AND BURPEES was last modified: July 28th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:beach work-outsDonegal Dailyemmet rushefitness columnlast_img read more