Build a beach-ready body
Mark McLaughlin | |
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The varying intensities will shake up your metabolism and boost endurance. The agility and throwing involved also improve athleticism. Perform one exercise after another for the specified length of time or number of repetitions. Rest for 15 seconds after each exercise and 60 seconds after the circuit. Repeat the circuit twice.
Jump rope
Jump rope for 90 seconds. Try hopping on one leg to increase balance, alternating between legs. So you’ll jump once on your right foot, once on your left, twice on your right, twice on your left and so on, until you’re alternating every 10 jumps between right-leg hops and left-leg hops.
Shuttle run
Position five small objects—agility cones— in a row approximately 10 to 15 metres away from you. Sprint towards the objects and retrieve them one by one. The drill is complete once you’ve brought all five objects back to the starting line as quickly as possible.
Squat thrust
Bend at the hips and knees to lower yourself into a deep squat. Place your hands on the floor in front of you, then kick your legs back so you’re in pushup position. Immediately bring your legs forward again so you’re back in squat position and stand up. Perform 10 squats.
Football rundown
Get to the nearest stadium or any large open ground and throw or kick a football as far as you can. Run to retrieve it, then repeat. Do 6 to 8 reps. You don’t have a ball? Do stairwell sprints: Sprint up 5 to 10 flights, jog back down to the starting point, then repeat.
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