WORKOUT PROGRAM TO DO ANYWHERE

You're on the beach and you don't know what to do? This training is for you. A smooth workout with no equipment and no excuses.

You need a workout program? If you are still on the road to the holidays and you give up because you don't have training equipment with you, then this is for you. Simão Almeida, a former competitive athlete in artistic gymnastics and currently coach and founder of Gym4Cross, does not want you to sit back and do nothing. After all, standing still means you won't get that feeling of well-being that exercising gives you. Remember that the benefits of exercise go beyond weight control. Exercise can help fight certain diseases and health problems, increase energy levels and even improve sleep quality. So leave laziness aside and put this workout program into action. 

The best time to start

In the middle of summer, the ideal is to escape the hottest hours. The morning or late afternoon will be the best time to do your workout. And after and during your workout, remember that sufficient hydration not only helps you to perform better, but also to recover. If you find someone to accompany you, it's even better, it's more motivating. Also, choose a stable and straight floor to avoid injury. Are you ready?

Warm up

Tabata (20" on, 10" off, 8 rounds)

1st round - Jumping jacks 

2nd round - Low skipping

3rd round - Medium skipping 

4th round - Sprint

5th round - Jumping jacks 

6th round - Low skipping

7th round - Medium skipping 

8th round - Sprint

Workout

Sequence 1 (as short as possible)

50 Squats

40 Russian Twists

30 Half Burpees

20 Hollow Rocks

10 Push-Ups

Sequence 2 (as short as possible)

60 Lunges (alternates)

50 Shoulder Taps

40 Laydown Legal Raises 

30 Squat Jumps

100 Rope Jumps

Finisher

Tabata (20" on, 10" off, 8 rounds)

1st round - Mountain climbers 

Round 2 - Up down plank 

3rd round - Mountain climbers 

4th round - Push-ups

5th round - Mountain climbers 

6th round - Up down plank

7th round - Mountain climbers 

8th round - Push-ups

Cooldown