Carry an Esky a Long Way
Loaded carries are a great way to build strength, and your esky stocked with beer won’t move itself. That gives trainer Chad Raynor, an idea: pick up your esky (or grab two eskies), let your arm hang at your side with it, and walk for 5 minutes (or until you get from the beach to your spot in the car park – whichever takes longer). Make sure to draw in your navel, and try to squeeze your shoulder blades. That’s optimal form (and it’ll get you to an optimal beach bod).
Take a Walk
Just 5 minutes of walking in green space can be enough to reduce stress and get you more motivated to stay active, according to an analysis in the journal Environmental Science
& Technology. So take a stroll. Bonus points if you find a body of water on your walk. Those in the study who exercised within view of a lake or river experienced a mental lift from that, too.
Embrace the Burpee
It’s debatable whether the dreaded burpee is more or less fun in the sun, but it’s effective anywhere. Set a timer for 5 minutes. Do 10 to 15 burpees each minute; if you finish early, rest and breathe until the next minute starts. You’ll wind up doing 50 to 75 total burpees in your own personal light-speed boot-camp session.
Walk the Grass Plank
Instead of snoozing in your backyard, see if you can withstand a series of planks. They’re one of the most effective core exercises, and they’re perfect if you have back pain. Your challenge: hold your plank for 5 minutes. Spend the first minute in a standard forearm plank, then shift into a right-side plank for the second, a left-side plank for the third, and back to a standard plank for the final 2 minutes. Up the ante by wearing a weight vest.