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Bondi Beach (No Gym) Workout

Bondi Beach (No Gym) Workout

Bondi Beach (No Gym) Workout

One of the best things about living close to the ocean - apart from the beautiful views, salty air and relaxed vibes -  is that it’s like having your own outdoor gym!

We sat down with the team at Voome, an online health and nutrition tool, who created an intense (read: high calorie burning) beach workout, especially for us!

Check it out below, but you’ve been warned… this isn’t for the faint hearted!

🔥 Bondi Beach (No Gym) Workout 🔥

This 30 minute workout is the perfect way to make the most of Australia’s beautiful beaches, soak up some Vitamin D and get the heart pumping!

The exercises are a mix of bodyweight, plyometrics, soft sand and hill runs, which will tone your whole body and improve your cardio endurance and health.  

Working out on soft sand is great for those with a lower body injury as it is low impact. It will also burn a helluva lot of calories, while the animal moves in the routine will sculpt and strengthen your abs!

Warm Up

  • 5 push ups
  • Cobra Stretch
  • Downward dog
  • Child’s Pose

Soft Sand: Animal Spirit (10 mins)

Do each of these “animal” exercises twice. The distance is 20 metres, but if you find it too easy make it 30 metres.

  • Bear crawl for 20 metres (knees of ground)
  • Run back
  • Sideways crab crawl for 20 metres
  • Run back
  • *For the second round, face the opposite direction
  • Monkey crawl for 20 meters
  • Run back

Sand Dunes (10 mins)

  • Bear crawl UP the dunes or slope
  • Run back down
  • 50 squats
  • Repeat with 40 squats
  • Repeat with 30 squats
  • Repeat with 20 squats
  • Repeat with 10 squats

On the Grass: Amazing Abs

Do 3 superset rounds of this routine, which means do the first exercise then the next one straight after. Then take a rest between rounds.

  • 10 x Straight or bent double-legged lift
  • 20 x Double Crunches

  • Final Fat Blaster

    • Sprint 10 metres and back
    • Plank 1 minute
    • Sprint 20 metre mark and back
    • Plank 1 minute
    • Sprint 10 metre mark and back
    • Plank
    • DONE!!!

    Cool Down

    • Jump in the ocean
    • Inner thigh standing stretch
    • Glute and Hip Flexor Stretch
    • Chest Stretch (hold hands behind back)
    • ITB Stretch

    If you loved this routine, check out our friends over at Voome for more mini workouts that’ll get your heart pumping and build your lean muscle mass, not to mention make you feel (and look) amazing!

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