Hit the beach this winter to build strength and get toned
Credit: Peter Holst

Hit the beach this winter to build strength and get toned

The beach might not be the first place you think of for a winter workout, but it’s actually a great spot to get in shape. Here are a few of my favourite exercises for those not afraid to get down and dirty in the sand during the cold season.

Click through to view the slideshow version or watch the workout video below.

Push-ups
Credit: Peter Holst

Push-ups

Good for: Chest, shoulders, triceps, back and core

• Lie down on your stomach, set your core and position your hands directly underneath your shoulders (I’ve used a Lebert Equalizer Bar, so I can get a little deeper in the down position).

• Your body should be in a straight line from either your toes to your head, or your knees to your head (no praying mantis positions).

• Keep your elbows as close to your side as possible, push your body up until your arms are completely extended, pause, and then begin to drop your chest towards the ground by bending your elbows.

Complete 10 to 15 repetitions.

Single Leg Lunges
Credit: Peter Holst

Single Leg Lunges

Good for: Legs and butt

• Place the front of your right ankle on a bar, log bench or step.

• Engage your core and keep 90 per cent of your weight on your left foot.

• Keep your back straight and while bending both knees, drop towards the ground (focus on dropping your rear knee straight down).

• Pause, then return to the upright position, initiating the push from your left heel.

Repeat 10 times then switch legs.

Kettleball Swings
Credit: Peter Holst

Kettleball Swings

Good for: Core and butt

• Hold a kettleball (or dumbbell) with both hands just below your pelvis with slightly bent knees.

• Initiate the movement with your glutes and swing the kettleball, with straight arms,  up to eye level while pushing your hips forward and flexing your glutes.

• As you drop your arms back down, make sure to bend at the waist with a flat back (try not to do a deep squat), allow your back to push the kettleball between your legs.

Repeat the movement for 15 to 20 repetitions.

Kettleball Choppers
Credit: Peter Holst

Kettleball Choppers

Good for: Obliques (no more muffin top)

• Assume an athletic stance, holding the kettleball to the left  of your left knee.

• Engage your core, and rotate upwards in an arching position until the kettleball is above your right shoulder.

Slowly return to the starting position and perform 10 repetitions. Switch sides and repeat.

Kettleball Mountain Climbers
Credit: Peter Holst

Kettleball Mountain Climbers

Good for: Core (abs of steel are just a little bit of effort away)

• Place both hands on a kettleball or the ground, and assume the up position of a push-up.

• Drive your left knee towards your chest, and then back to the starting position, repeat with the right knee. (You will alternate between your left and right knee.)

Complete 20 repetitions.

Take a one-minute break, and then repeat the same circuit three times.