Sarah Coleman: DIY bikini workouts for springtime |

Sarah Coleman: DIY bikini workouts for springtime

STEAMBOAT SPRINGS – Ah yes, springtime — the season of road trips and vacations to some tropical or desert destination. No need to worry, however, you can still get your fit on while traveling without any equipment — not even shoes for you beach goers.

Below is a sample of a few workouts that even you can do. Go ahead, kick your shoes off, slather on the Maui Babe tanning oil, and get fit.

Remember, by the time you think about doing your workout, it could be over. As the famous saying goes, “I totally regret that workout,” said no one ever.

Rise and shine and get these workouts done before you even have time to do anything else. Don’t forget to warm-up and cool down. Try a little yoga after your workout to unwind and get in vacation mode.

Workout 1:

  • 10-1
  • Burpees
  • Sit-ups
  • 10 of each, 9 of each, 8 of each, you get the picture.

Note: You will be done before the family and friends are up.

Workout 2:

  • 50-25-50
  • Push-ups
  • Walking lunges
  • 1-minute plank between sets

Note: You will feel much better about happy hour.

Workout 3:

  • 20 minutes – 3-2-1 GO!
  • 5 jump squats
  • 10 hollow rocks
  • 15 jumping jacks

Note: You will feel more comfortable at pool time.

Workout 4:

Great for road trips/gas station stops. Find a park bench or curb or set of stairs.

  • 10-20-30-40-50
  • Jumps
  • Lunges
  • Single leg squats
  • Seated knees to chest

Note: You will feel better about gas station snacks. Even better, make your own snacks.

Workout 5:

Bring a jump rope. Don’t have one? Pretend you do.

  • Ten 200 meter sprints
  • 100 jumps in between sprints
  • 100 sit-ups

Note: Your new toned body will thank you.

Yoga cool down:

8 minutes of mobility training and topped of with a little zen.

30 seconds in each pose. Repeat.

  • Cat/Cow
  • Down dog
  • Plank
  • Up dog
  • Pigeon
  • Crescent lunge
  • Warrior 2
  • Reverse warrior

Note: Your friends and family will appreciate your new stress free attitude and flexibility.

Kick back, relax, and do some burpees. If all else fails, go on a walk or a hike and enjoy your new surroundings. Maybe try going cell phone free for a total in-the-moment workout.

Now, get yourself a refreshing drink with an umbrella in it. You deserve it.

For those staying home this spring, all of these workouts can be done in the comfort of your own living room, bikini, umbrella drink, zen and all.

Happy spring and happy travels!

Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently the health and wellness director at The Foundry, Coleman is a personal trainer, “CrossFitter,” coach, outdoor enthusiast, managing partner with Inspired Live Network and owner of A Weight Lifted Fitness Camp. She provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.

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