Vacation is: Enjoying a much-deserved break from your busy life. But going the beach doesn\u2019t have to mean putting your exercise on hold. In fact, your vacation is the perfect opportunity to be active. After all, you have more time. A workout can also help balance out the yummy ice cream cone. Most of all, being active on vacation will help you stay consistent with your at-home habits.<\/p>\n
For this 30-minute beach workout you don\u2019t need any equipment. The sand itself makes every exercise a little hard and more effective. The best part? The refreshing sea when you\u2019re done.<\/p>\n
WARM-UP (4 minutes):<\/strong><\/p>\n Do each move in this set for 30 seconds. Repeat the set once.<\/p>\n Jog in place WORKOUT (20 minutes):<\/strong><\/p>\n Do each set of moves three times. You can rest for up to one minute between the sets, if needed.<\/p>\n Set 1<\/strong> 30 mountain climbers Set 2<\/strong> 10 inchworms 15 standing bicycle crunches 15 plank-to-side-planks COOLDOWN (5 minutes)<\/strong><\/p>\n Do each move for 30 seconds.<\/p>\n High lunges<\/strong> Cross-legged forward fold<\/strong> Chest opener<\/strong> Straddle fold with chest opener<\/strong> Quad stretch<\/strong> \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":" Vacation is: Enjoying a much-deserved break from your busy life. But going the beach doesn\u2019t have to mean putting your exercise on hold. In fact, your vacation is the perfect opportunity to be active. After all, you have more time. A workout can also help balance out the yummy ice cream cone. Most of all, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[106,175],"tags":[],"class_list":["post-13166","post","type-post","status-publish","format-standard","hentry","category-mindful-living-en-nl","category-move"],"acf":[],"yoast_head":"\r\n
\nJumping jacks
\nStationary skips
\nSkaters
\nFor skaters: Jump side-to-side from one foot to the other, allowing the free foot to come behind the landing foot, tapping the toe on the ground.<\/p>\n
\n30 air squats
\nFrom standing position, sit as far back as you can, as though you\u2019re sitting in a chair. Hold arms in front of you for balance.<\/p>\n
\nFrom straight-arm plank position, bring knees up toward chest one at a time as quickly as you can (as if you\u2019re running in place). Two knees count as one rep.<\/p>\n
\n15 alternating reverse lunges
\nFrom standing position, step one foot back, then bend both knees into a lunge. Bring back leg forward to standing. Repeat with opposite leg. That equals one rep.<\/p>\n
\nBend at waist, place hands on ground, shoulder-width apart. Walk out to plank position, hold for one second, then walk hands back and stand up.<\/p>\n
\nFrom standing position, bring arms behind head. Raise one knee toward chest and twist to bring opposite elbow to touch. Repeat on opposite side.<\/p>\n
\nFrom straight-arm plank position, rotate to one side so you\u2019re holding your body weight on one arm. Bring both hands down to plank, then rotate to opposite side. You can modify by dropping to the knee closest to the ground for the side planks.<\/p>\n
\nFrom standing position, step forward into a lunge. Press hips forward and keep back leg straight, then raise arms overhead and hold for 30 seconds. Bring legs together, then repeat on opposite side.<\/p>\n
\nFrom standing position, cross right foot over left, then hinge forward at waist, bringing head toward knees. Fold for 30 seconds, then switch sides and repeat.<\/p>\n
\nFrom standing position, clasp hands behind back, pressing shoulders down and back, sending hands down toward the ground.<\/p>\n
\nClasp hands as above, then step feet shoulder-width apart. Slowly hinge at waist until chest is parallel to the ground and arms are back behind you.<\/p>\n
\nFrom standing position, bend one leg up behind you and grab the top of the foot, lifting it toward your butt. Hold for 30 seconds, then repeat on opposite side.<\/p>\n