Beg for Mercy Beach Workout

(Pictures are for promotional purposes only. They do not depict the actual exercises we did this morning. You have to come to class for that!)


Beg for Mercy Beach Workout
(Total Time: 60 minutes)


Warm Up: 2 laps around life guard stand (400 m total)

Stretches: 5 minutes

Warm-up Set:
(to be performed as a warm-up, so move slowly gradually increasing core temperature)
20 squats (weights optional)
20 push ups
20 sit ups or crunches
20 supermans

Interval Set: (repeat 4 exercises, 3 times)
(to be performed at high intensity and at maximum effort)

50 seconds work/ 10 seconds rest between transitions.

1. side step or jump planks
2. get ups (performed half-way or full range)
3. R side step up with weight
4. L side step up with weight

* get some water now!

Suicides in the Sand: (choose option 1 or 2 below, repeat 3 times, 2 minutes rest in between)
(to be performed at high intensity and at maximum effort)

option 1: Run 50 m, run back, run 100m, run back

option 2: Run 25 m, run back, run 50 m, run back, run 100 m, run back

Have a fun! You might just beg for more!
- emily