Ah, the beach. With sun, sea and sand it makes for the perfect lazy weekend, but also a terrific - and free - fitness facility to get a great workout in.
Soft and unstable, sand is kinder on the joints compared to running on hard ground, and also makes any movement more challenging. 'Everything is harder to do on sand,' says Michal Bucek, a trainer and marketing director at Bootcamp Hong Kong, which holds group circuit training classes on Repulse Bay Beach. 'You burn more calories exercising on sand.'
Here, he demonstrates a circuit, designed by Bootcamp managing director Nathan Solia that will work your entire body. Start by warming up for five minutes with a light jog and some arm circles. Rest 60 seconds between each exercise (or less, to make it more challenging). Perform the entire circuit one to three times, depending on your fitness level. You can wear shoes, but doing it barefoot will provide more stability, Bucek says.
Finish off by stretching all the major muscles groups, then plunge into the sea for a well-deserved dip to cool off.
1. Jumping squats
With weight on the heels, stick your backside out as you lower it. Once the knees are almost at 90 degrees, jump, driving your body up explosively using the muscles of your backside and thigh. Land with bent knees and jump again without pausing to rest. Do 10 to 20 repetitions.
2. Walking lunges
