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Excerpts from VFT's Newsletter:

Beach and Park Workout : STRONG, SLEEK, SEXY - FAST!

By Mandy Gibbons


On holidays? Having some time-out but don't want to get tied down with the complexities of finding a gym or having to train specific body parts on certain days?


So what will you need to perform this workout?

A jump rope, a hill or a small sand dune and a park bench or those log fences you see at the beach. Easy! I am sure you can fit a jump rope into your luggage!

If you're not into outdoor training then you can also perform this workout inside - just be careful, though, that you don't go knocking down light bulbs or wall hangings with your jump rope.

(Don't forget if you're training outside to use sunscreen, a hat and for both inside and out you'll need water.)

Warm Up:

Jump Rope at a casual to moderate pace for 3-4 minutes


1. Squats: 3 sets x 12 reps
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again.

2. Cardio: Jump Rope for 2 minutes

3. Push-Ups: 2 sets x 12 reps, 3rd set x reps until failure
Lie face down. Have your hands forwards, flat on the floor, slightly wider than shoulder width apart. Keep your tummy firm and body straight. This exercise can be performed either from your toes or from your knees.

Push ups from your toes - Push up keeping your body straight, midsection firm, do not let your hips sag, keep your legs straight out behind you with only your hands and toes touching the floor. Lower your body down again so it is nearly touching the floor then push yourself back up again. Continue until you have completed the required amount of reps.


Great for Beginners - Push ups from your knees
Push up keeping your body straight, midsection firm, once again, do not let your hips sag. Have your knees touching the floor with your feet bent up behind you. When you lower your body from the top position your chest should almost touch the floor. Then push yourself back up again repeating the exercise until you have completed the set.

4. Cardio: Jump Rope for 2 minutes

5.Tricep Dips: 3 sets x 12 reps
Sitting on a sturdy bench or chair, have your legs extended out in front of you. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement. Have your hands besides your backside and facing frontwards. Place your backside to the edge of the bench or chair, making sure the chair is secure and won't slip out from under you. Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders. Push back up and lower yourself down again without stopping. Do this for the required amount of reps.

6. Cardio: Jump Rope for 2 minutes

7. Pelvis Tuck Crunch: 3 sets x 12 reps
Lying flat on your back on the floor, legs raised, knees bent, lower legs folded and pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor, slightly raising your lower pelvis up and squeezing your abs as tight as possible. Lower your head, shoulders and pelvis back down to the floor and repeat until you have completed your set.

Note: Do not drag your neck upwards. Your hands should only be clasped lightly behind your neck for support.

Cool Down :
Jump Rope at a casual pace for 3-4 minutes or a gentle walk. Then perform your stretches



Warm Up:
Walk at a casual to moderate pace for 3-4 minutes

a. Jump rope for 15 minutes. Adding variety such as bringing the rope over frontwards, then backwards etc.


b. 15 minutes run up the sand dune or hill then walk down it. Run up again then walk down again and so on.

Cool down: Slow - take it easy - jump rope - lowering your heart rate. Or a casual walk.

Stretches: Then perform your stretches!

© Mandy Gibbons
Virtual Fitness Trainer

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons Virtual Fitness Trainer, and disclaims any liability or loss in connection with the above content, programs, links or advice given in this newsletter or in this document.


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