A few quick and simple high-intensity routines will ensure you sustain your fitness levels, and will also help you keep those holiday calories in check.
interval sprints
By Lil Bianchi, co-owner of Off The Grid Athletic www.otgathletic.co.za
Catch the sunrise (or sunset) over the ocean with a high-intensity interval running session.
Take a 5-minute jog along the beach, park or boardwalk to warm up.
How: Next, measure out and mark a 40 meter section. Jog from the starting point at 75% of your max effort for 15m. Inhale at the 15m mark, and proceed to complete the remaining 25m at 100% of your sprint capacity. Exhale when you reach the end of the interval. Walk back to point A, using this time to breathe deeply as you recover. When you reach the starting point, immediately repeat the interval.
Finish off the session with another 5-minute cool down jog or walk, and some sea-side stretching or yoga.
Bodyweight cardio beach circuit
By Jody Calitz www.fitnessmodelelite.com
the workout
Power squat jumps
Stand upright with a neutral spine and your core engaged. Squat down as low as you can while reaching your hands backwards through your legs. When you reach the bottom of the movement, jump up as high as you can while reaching your hands into the air. Perform 20 reps.
Walking lunge with kick
Stand upright with a neutral spine and your core engaged. Take a big step forward with your right leg. Strike with your heel and lunge as far down as you can. Ensure that your front knee stays in alignment with your ankle. Step forward and upward with your right leg, and bring the left leg forward. Kick forward with the left leg. Repeat the same movement by lunging forward with the left leg. Perform 15 lunges per leg.
Crab walks
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