You will need: a Sandpac, a rock from the beach, a dumbell or weight (if you are indoors) or even a small bag.
Fill up your Sandpac and remember that at any time you can add more sand or take some out depending on the movement. Make sure that you can feel the work in the movement by the last three repetitions.
If you would like to buy a Sandpac, you can order one here.
Make sure you stretch at the end!
You can repeat this set of exercises just once through, or up to three times is great. If you would like to increase the intensity of the workout, include some runs between two markers, between each set of exercises or between the whole routine.
Start your warm up with a brisk walk or gentle jog for 5 minutes, loosening up through your upper body as you go by rotating through your shoulders and swinging your arms through an increasing range of motion.
Standing with your feet hip distance apart, reach your arms alternately up to the sky for 8-10 counts and then across your body right and left.
With your feet hip distance apart, roll down through your body and walk your hands along the ground (beach) to a plank and then walk them back in again – uncurl to standing. Repeat 6 times.
Stand with your feet hip distance apart and hold the Sandpac (or rock) to your chest. Push it away from you, upwards and to the right.
X6. Repeat on the left.
Hold the Sandpac to your chest and do x8 squats
This time start with the Sandpac at your chest and push it away from you, upwards and to the right, but bring it down so that you rotate through your torso while doing a squat so that the Sandpac finishes by your outer left shin.
X6. Repeat on the left bringing the Sandpac to your outer right shin.
Perform either on your knees or on your toes with your hands level with your chest. Remember longer levers make the exercise harder, so you can bring your knees in closer if you need to.
X8 press ups. Rest. X6 press ups. Rest X4 press ups.
Either standing with your feet hip distance apart or sitting down. Hold the Sandpac (or rock) in your right hand and with a strong wrist, push your hand up to the sky keeping your shoulder in a comfortable postition.
X8 then repeat X8 on the left. Repeat on each side.
Single arm rows
Stand with your left leg in front of your right and bend forward at the hips so that you have a flat back. Holding the Sandpac in your right hand, draw your elbow up towards the sky.
X6 then repeat on the other side (right leg in front of left, bend forwards with a flat back and hold the Sandpac in your left hand)
Come down to the ground and move into an elbow plank postition, ensuring that your elbows come under your shoulders and that your hands are both flat on the floor. Imagine that you have a lovely straight line running from your neck down to your feet.
Hold to fatigue.
Bonus exercise – Incline row/pull up
You will need a railing for this one. Bring the top half of your body under the railing so that it is level with your chest (about where a heart rate monitor would go). Place your hands on the rail a little wider than your chest. Bring your feet our in front of you and bring your body to a plank position (facing upwards). Concentrating on holding a strong core, pull your chest up towards the rail.
Repeat to fatigue.