Flowers are not the only things that bloom in the spring. Humans do, too. Here are four workouts for you to enjoy while getting into shape and getting outside.
Story by Becca Edwards
The Basic 5-Minute Warm Up (for all workouts)
Quadricep Stretch Stand tall with your feet hip-width apart. Pull your abdominals in and relax your shoulders. Standing on your left leg, bend your right knee, and use your right hand to bring your heel toward your glutes. Hold for 30 seconds. Switch legs and repeat. (Total time = 1 minute)
Calf Stretch Position yourself with your hands against a railing, sign or other sturdy object. Step your right foot forward and slightly bend your right knee. Push your left heel toward the ground until you feel a stretch in the calf muscle. Hold for 30 seconds. Switch legs and repeat. (Total time = 1 minute)
Overhead Triceps and Shoulder Stretch Start standing. Bring your right arm overhead and drop your right forearm behind you, resting it on your back between your shoulder blades. With your left hand, grab above your bent elbow and pull gently, until you feel a stretch in your shoulder and the back of your arm. Try to keep your bicep close to your ear. Hold for 30 seconds. Switch arms and repeat. (Total time = 1 minute)
Cross-Body Shoulder Stretch Start standing. Grab your right arm above your elbow with your left hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Make sure to keep your elbow below shoulder height. Hold for 30 seconds. Switch arms and repeat. (Total time = 1 minute)
Plank Get into a push up position making sure your shoulders are directly over your wrists, your core is engaged and your heels are reaching back to lengthen your legs. Hold for one minute.
1. Bridge Run
Step 1 Start at Crossing Park (4 Haig Point Circle). Step 2 Do the Basic 5-Minute Warm Up. Step 3 Run or walk over the bridge and then back.
2. What’s SUP
Step 1 Begin at an easy entry point like a community dock. Step 2 Do the Basic 5-Minute Warm Up. Step 3 Get on a SUP board (paddle by your side) and start on your stomach. In one minute intervals, alternate doing Cobra Pose and tricep pushups for a total of five minutes. Step 4 Get on your knees and use your SUP paddle for 10 minutes. Step 5 Stand and use your SUP paddle for 10 minutes. Step 6 In reverse order, do Steps 5, 4 and 3 before completing your workout.
3. The Hippy HIIT
(high intensity interval training)
Step 1 Go to the Sea Pines Beach Club and find a beach marker along the dune line. (Note: Each marks a tenth of a mile.) Step 2 Do the Basic 5-Minute Warm Up. Step 3 Run at a moderate pace to the next beach marker. Step 4 Do an exercise I call “Rise and Shine.” Tuck in your pelvis, inflate your upper ribs and draw your shoulder blades down your spine. Inhale the arms up overhead, exhale the arms down and come into a forward fold resting your hands on your shins. Inhale, scoop in your belly and round your spine as you come up. Continuing your inhale as you come to standing, flatten your spine and raise your arms up overhead. Press your palms together in prayer, and as you exhale, ignite your biceps and bring your prayer down your center line to your heart. Repeat for one minute. Step 5 Come into Triangle Pose with your right foot forward at 12 o’clock and your left foot back at 10 o’clock. Inhale, reach the left fingertips toward the sky. Exhale, come back into Triangle Pose. Repeat for two minutes before coming to the other side. Step 6 Repeat Steps 3, 4 and 5 twice more before doing a cool down walk back.
4. Jarvis Creek Park
Step 1 Go to Jarvis Creek Park (100 Jarvis Park Road). Step 2 Do the Basic 5-Minute Warm Up. Step 3 Build your own workout based on the park’s several fitness stations and 1.1 mile loop around the lake.