15 Minute Beach Workout | Women's Fitness

Hello, my name is Maria Mizzi from Beach Physique Fitness and today I am going to show you a 15 minute workout that you can do right on the beach that includes strength training and cardio. So let us get started. To begin, we are going to start with a squat-jack. So you want to start with your feet about hip width apart, come down into a seated position, bring your hands to the side, and jump up to the top. Pressing the feet down, lifting up to the top, keeping the core engaged, ready to go. You want to focus on doing about 10 to 20 of those repetitions and then we will move on to the next exercise. Next we are going to focus on reverse lunges, working strength training for the legs. Going to turn to the side here so you can see how it works. With the lunge, we are going for a reverse lunge. you are going to start by bringing your left leg back, stepping down into a lunge position, making sure that knee is behind the toe, bringing that left knee down toward the floor, stepping up, bringing those feet together, slowly coming down, keeping the abs engaged, standing up nice and tall. Focusing here on this side for about 20 repetitions.
Turning around, going to the opposite side, doing the same exercise for that leg, lifting up slowly, back down, keeping that knee behind the toe, abs engaged, 20 repetitions on this side. Next we are going to move right into an upper body exercise, so we are going to come down onto the mat. And you want to come all the way down to the mat first so you can line up your hands. Going to come down slowly, lining up your hands with your chest and then lifting yourself up, engaging your abdominal muscles, pressing up into a nice straight line, then taking a deep breath in, leading with the chest, heading down toward the mat, pressing that up. You can also do this in a modified position, by bringing those knees to the floor, still maintaining that tight core and long spine. Coming down slowly, exhale and lift up, pressing that up all the way. Try to bend down, lift those elbows, bringing them to that 90 degree angle and then pressing back up. You want to perform about 10 to 20 of these repetitions before moving on to the next exercise.