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Spring Break 2013: A Workout Plan For Everyone

This week, winter takes its final stand–arming clouds with the last of its sleet and snow for a desperate assault on several states, before retreating until November. Next week, spring break! Throughout March, hundreds of thousands of young people will trade in their mittens for Daisy Dukes and migrate toward Miami Beach, South Padre, Cancun, and other sunny locales[1]. Many will have spent months at the gym, perfecting their beach bodies, only to spend a week in the sun, laying around and maybe even drinking.

Those who want to sneak in some exercise[2] between visits to the melting ice luge should try these spring break-friendly workouts:

For spring break warriors: Have you seen photos of Shaun Blokker (better known as Shaun T), creator of the Insanity workout[3]? If you want to look one-tenth as ripped as him in your bathing suit, take his spring break advice: “I’d go to the beach in the mornings and do plank walks[4] or crab walks in the sand.” These exercises engage your core, so your tummy will feel tight and primed for boogie boards, Slip ‘n Slides, and belly flops.

[Read How to Work Out Smarter, Not Harder[5].]

Want more? Another beach-inspired workout comes from Angeles Burke, a group fitness instructor with the Aerobics and Fitness Association of America. Stand with your feet wide apart, and then drop it low so your behind is parallel to the ground. Hold that position, with your weight in your heels, as you take 12 steps forward and 12 steps back.

For hotel hermits: If you don’t feel comfortable channeling your inner Richard Simmons in front of your peers on the beach, make a habit of doing a few simple exercises each day in your hotel room. “Body-weight squats and lunges, pushups, and tricep dips[6] using a chair or the side of the bath tub–those are the four biggest bangs for your buck,” says Dixie Stanforth, a fitness expert and lecturer in the University of Texas–Austin’s kinesiology and health education department. “You get lots of large muscles in different parts of your body,” she says, suggesting 15 to 20 reps of each daily.

For beach bums: We get it–you’re on vacation. You want to work a sweat as you tan in the sweltering sun, not as you Hulk out. But we ask you this: Do you enjoy long walks on the beach? “Focus on walking as much as you can,” says Stanforth. Not only are you getting some exercise, but she points out that you’re also out seeing people and being seen–and isn’t that what a lot of spring break is about? “Even if you’re a little dehydrated, whether from sun or alcohol, walking wouldn’t be as challenging as if you did something more strenuous,” she says.

[Read College Fitness: 5 Tips for Staying in Shape[7].]

A reminder for the beach-ignorant: Walk through the sand in your bare feet. Without shoes, your feet and lower body have to work a little harder, making for a nice toning effect, Stanforth says. And a reminder for the safety-averse: Walking home is the much better–not to mention legal–alternative to driving drunk[8].

For everyone: No matter what fitness level you commit to over spring break, you’ll likely agree on a couple priorities: fun and safety. Dawn the aviators and start a game of beach volleyball–Top Gun-style. Throw a Frisbee; go surfing; do something. You’ll have fun with your buddies without even realizing the calories you’re burning. And because it can’t be repeated enough: Be careful. Drink in moderation (if you drink at all); wear sunscreen[9]; and look out for each other.

References

  1. ^ other sunny locales (travel.usnews.com)
  2. ^ sneak in some exercise (health.usnews.com)
  3. ^ Insanity workout (health.usnews.com)
  4. ^ plank walks (espn.go.com)
  5. ^ How to Work Out Smarter, Not Harder (health.usnews.com)
  6. ^ tricep dips (www.youtube.com)
  7. ^ College Fitness: 5 Tips for Staying in Shape (health.usnews.com)
  8. ^ driving drunk (health.usnews.com)
  9. ^ wear sunscreen (health.usnews.com)

Original Story Here

Resources:

Jillian Michaels: Too Tired to Work Out? – Health News and Views …

Everyone has those days when it seems like it's impossible to find the motivation to work out. And guess what? We mean everyone–even The Biggest Loser trainer Jillian Michaels has days when she just doesn't want to exercise. … earned $9143 putting in a fourty hour month from home and they're best friend's sister`s neighbour did this for 10-months and made more than $9143 in there spare time at Their laptop. the tips on this web-site, .. http://qr.net/ka1K … http://news.health.com/2013/03/05/jillian-michaels-too-tired-work-out/

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Comments

  1. Reply

    Any Good Workout Tips For Men? I need workout tips that I can use at home and that works.

    View Comment
      • HealthNut
      • March 6, 2013
      Reply

      Eat healthy. consume a little more protein (meat) than usual. Work out helps but working out is about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined, result in that figure your looking for. When you work out don’t do the same routine work out everyday. alternate between 3 days and do different things each of the three days. like Monday do crunches, Tuesday sit ups, Wednesday go for a run. then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Eggs, bacon, milk, orange juice. that sort of thing. Just combine eating healthy with work out and you should see results in the first few days.

      View Comment
    • Ben
    • March 6, 2013
    Reply

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
      • HealthNut
      • March 6, 2013
      Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Oatmeal
      Pasta
      Macaroni
      Spaghetti
      Rice
      Potatoes
      Bread
      Home-Made Pizza
      Cereal
      Bran
      Wheat
      Corn
      Yam
      Peas
      Beans
      Lentils
      Vegetables

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Eggs
      Ham
      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Beef
      Pork
      Tofu
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams
      Smoothies
      Yogurts

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

      View Comment

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