With summer quickly fading into fall, it’s time for New Yorkers to enjoy some sun and sand on the historic beach of Coney Island! Coney Island contains nearly three miles of beaches and is one of New York City’s most popular places to enjoy the summer sun. Furthermore, these sandy beaches provide active options such as handball, volleyball, and basketball. For those of you who have not gotten your body where you thought it would be aesthetically these past summer months, or those diehards who want to keep up with their daily exercise routine, why not quickly get your workout in while enjoying the sun’s rays while on the sand? The uneven terrain of the beach will cause you to burn more calories since you’ll have to work harder to stabilize yourself. Enclosed are three quick exercises that will engage your core and upper body by performing strength and cardiovascular movements. Enjoy your workout on the sand and don’t be tempted by the smells of Nathan’s World Famous Hot Dogs and Totonnos Pizzeria!
1. Slap push-ups– If executed correctly, this push-up is extremely difficult since it’s a functional challenge as much as it’s a strength training exercise. To perform, keep your feet together to engage your core and maintain a neutral spinal position in your back. Next, place your hands shoulder-width apart and perform a standard push-up. As you are lifting your body up from the sand returning to the starting push-up position, quickly “slap” one hand on your opposite shoulder and return your hand back to the ground to stabilize your body. Next, start another push-up reclining your body towards the ground and repeat the slap with the opposite hand and the end of the push-up. The trick is not to have any leaning in your body or any hip hiking in your core. For added strength, “draw in” your abdominals and engage your glutes. Remember to stay controlled during this exercise especially when it comes to moving your hands. 2 sets of 10 to 12 repetitions would be a tremendous challenge.
2. Isometric Hold Push-up – Assume the push up position and start with your feet together and your hands shoulder-width apart. While maintaining a neutral spinal position in your back, slowly drop your body towards the sand as low as you can and hold this stance for 10 seconds. The wider you keep your hands apart, the more you will incorporate your shoulders to create that “broader” muscular look. The isometric holds will not only exhaust your muscles and create lean muscle, but this stance is also excellent for core stability. Executing 2 to 3 sets of 8 to 12 repetitions will be a wonderful challenge.
3. Plank with Alternating One Leg – This is a challenging movement that will engage your lower body. Begin by getting into the prone plank position [explain the exact specifics of what makes it a “prone” version] with your heels up and your elbows bent with your forearms stabilized on the uneven beach terrain. Next, bring one leg up only an inch or two above the floor and hold for 10 seconds. Keep your leg and knee that are in the air locked for a more effective glute work out. Alternate to the other side and repeat for 3 complete rounds totaling 30 seconds per side. Perform 2 sets for a successful challene.
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