Summer Is Here: Beach Bucket Workout - Medshield Movement

Summer Is Here: Beach Bucket Workout

Spending time on the beach with your kids? What a great opportunity to get a quick workout in, using tools available to you, like a beach bucket!

Try this quick beach bucket workout and get the family to join in! It’s a great way to sneak in some strength training and exercise while on holiday! Fill your bucket with sand and use it as a weight.

1. Sand Bucket Deadlift

Hold the bucket handle with both hands, feet hip-width apart and your shoulders back and down. Bend at the waist, engaging the core and glutes while doing so. Touch the bucket to the ground and engage your glutes to return to standing. Do 3 rounds of 10-12 reps.

2. Sand Bucket Swigs

Who needs a kettlebell when you have a bucket? Start by holding the bucket handle with two hands, feet slightly wider than shoulder-width apart. Keep your legs slightly bent at the knee and lean forward a bit. Swing the bucket back between your legs slightly, then use your glutes and core to swing it back up so you’re standing and the bucket comes straight out in front of you to shoulder height. Do 3 rounds of 10-12 reps.

3. Sand Bucket Lunge & Twist

Hold the bucket with both hands – around the bucket itself – feet hip-width apart. Step forward with your right foot into a lunge, sinking the left knee down towards the sand and then twist your waist towards the right. Reverse, step back to standing and repeat on the other side. Do 3 rounds of 10-12 reps.

4. Single Arm Sand Bucket Row

Step your right foot forward, bending the right knee slightly, so that your right thigh is about a 45 degree angle pointing towards the sand and your left knee is also bent behind you. Hold the bucket by the handle with your left hand and perform single-arm rows, by bringing the sand bucket up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Do 3 rounds of 10-12 reps.

5. Sand Bucket Thrusters

Standing with your feet just wider than hip-width apart, holding the bucket with both your hands (around the bucket) at chest height, sink down into a squat and then stand back up right and lift the bucket into the air above your head. Return back to standing. Do 3 rounds of 10-12 reps.

 

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