THE BEACH BUM WORKOUT

This workout is for all you Beach Bums out there! You don’t need to skip a week just because you are soaking up those sun rays and enjoying the salty summer breeze away from home.

workout
  1. 50 sandy Mountain Climbers each leg
  2. Run 100M
  3. 50 Touchdown Squats
  4. Run 100M
  5. 50 sandy Pushups
  6. Run 100M
  7. 50 sandy Lateral Lunges (25 each leg)
  8. Run 100M

Now you can make a sand castle!

HOW MUCH SHOULD YOU BE EATING?

’ll break the answer to this question down as best I can. You know the InBody, right? It’s that body composition machine we here at Alloy that is both our favorite and least favorite thing in the gym. On each InBody printout, there is this magical number called your Basal Metabolic Rate (BMR). Your BMR is, based on your body composition (body fat and muscle mass), the number of calories your organs need to function while you perform no activity whatsoever – think of it as the amount of energy you’d burn if you stayed in bed all day. We use this for calorie estimation. But, going under your RMR on a regular basis is not ideal because we also burn calories in our every day lives just moving — not to mention when we add in exercise.

I know, I know, you’re probably thinking “JUST TELL ME HOW MUCH TO EAT!!!” An easy way to find out is to use MyFitnessPal to find out an estimated daily calorie total based on your size and your goals.

food

JUST SAY “NO” TO CALORIE-RESTRICTIVE DIETS

Here’s why you shouldn’t significantly decrease your caloric intake: not only do calorie-restrictive nutrition plans rarely work long term, but they are much more difficult to stick to than simply finding a calorie number that satisfies you hunger wise and is greater than your RMR. Think of yourself as a car and your calories as gas. What do you do when you’re running low on gas? You start trying to conserve by doing things like driving slower, accelerating slower, and turning off the AC. Your body will do similar things if it constantly gets too few calories – something will have to be sacrificed to keep the processes that keep you alive going.

INCREASE YOUR CALORIE OUTPUT

Then, increase your calorie output by a little each week instead of constantly decreasing your intake. It takes 3,500 calories to burn 1lb of fat, right? So, if you continue to eat the same amount of calories but you create an addition 500 calorie week deficit via exercise for 7 weeks, you will lose 1lb of fat. How do you burn 500 calories you ask?

  • Cycle for 40 minutes
  • Jog at a moderate pace for 45 minutes
  • Swim for 45 minutes
  • Sprint intervals for 20 minutes
  • 1 EXTRA Alloy workout

So, to recap: eating enough and adding some more exercise to your weekly routine will help you achieve your fitness goals!

COMPOUND SET WORKOUT

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A compound set workout is meant to tax the same muscle group in each set, first with an explosive movement, followed by a strength movement with a (VERY) heavy weight.

The setup: You need at least two heavy dumbbells, a medicine ball, a suspension tool (like a TRX) and at least 1 heavy kettlebell.

The workout: Perform 4 rounds of each set. The second exercise in each set should be VERY HEAVY! Complete each set before moving onto the next.

SET 1

  1. Explosive Push up – 3
  2. Floor Press – 6 each side

SET 2

  1. Jump Squat – 3
  2. Goblet Squat – 6

SET 3

  1. Explosive Ball Slams – 3
  2. TRX Row – 6

SET 4

  1. Explosive Broad Jump – 3
  2. Deadlift – 6

If you’ve still got some juice left after this, grab two heavy kettlebells and Farmer’s Carry until you can’t walk any further!!!! (Or, three laps)

20-MINUTE KICK-BUTT WORKOUT

Looking for a quick – but effective – 20 minute workout? Look no further than this 20-minute, kick-butt, full-body circuit!

  • Dumbbell Thrusters – 15 reps each side
  • Kettlebell Swing – 15 reps
  • Renegade Row – 15 reps each side
  • Jump Squat – 15 reps
  • Stability Ball Rollouts – 15 reps

Make it even more fun: keep track of how many rounds you complete, and post it on Facebook!