For this circuit, 12 reps per move.
Warm-up: laps
Get that heart pumping with some laps. Pick two points on the beach and run 10 laps in between them. Choose between a light jog, sprints or even intervals.
Plank to downward dog
Start on all fours. Step one leg back and then the other until your body is in plank formation. Your hands should be directly below your shoulders, with your glutes low and in-line with your hips.
Hold your high plank for a few moments before engaging your lower abs to push yourself back into downward dog. Return to start before repeating.
Warrior III with leg raise
Begin in a high lunge position, almost as if you were in Warrior II. Stretch both arms out in front of you. Then, as you begin to straighten your front knee, engage your core and glute to lift your back leg off the ground.
Once your leg is parallel to the ground, begin raising and lowering your back leg to target the hamstrings and glute. Make sure to switch sides before continuing on.
Glute pulses
To really isolate that glute, transition from your Warrior III into a forward bend with both hands on the ground. Keep that back leg in the air and begin to perform mini pulses up and down. Be sure to do both legs.
Low jump lunges
Time to add in a bit more cardio.
Lower yourself to the ground in a runner’s lunge, with your front knee in line with your ankle and back foot flexed. Your hands should be on either side of your front leg.
Lifting your body quickly, switch your legs as though you’re jumping into a lunge on the other side. Quickly alternate.
Glute bridges
Begin lying on your back with knees bent. Extend one leg into the air and then push off your grounded foot while engaging the glute. Complete your reps on one side before switching.
Side plank to wild thing pose
Begin laying on one side. Extend your arm so that you are in an upright side plank, with body straight and on an angle. Hold for a moment.
Then, lift your hips and step your top leg back before grounding it on the floor. Your knee should be partially bent.
