Lifeguard Spring Training (Part 1)
T minus one month until the first day of Spring (March 20!), and you know what that means. Bright colors will be abundant, flowers will be blooming, and beaches will be swarming. For lifeguards, springtime may be one of the best times of the year. You can start to ease your way back into working outside, but you still have some time before the busy season fully hits. On your off days, you can get back into shape with these 5 exercises.
1. Planks
Forearm planks. Full planks. Side planks. Plank jumps. You name it. Planking is an excellent way to whip your body into shape, with a main focus on the core. Strengthening the core is so important for lifeguards, who use every part of their bodies to run, jump, and make rescues.
2. Squats
Squats beef up your thighs and glutes, which also play huge roles in all of the activities lifeguards need to do. Try speedy squats to warm up and get your cardio going. Then, switch over to squat holds and pulses to lock in the burn.
3. Russian twists
A sneaky exercise, Russian twists get into your lower core muscles and obliques. Oftentimes, lifeguarding will put you in positions where you need to twist quickly, so strengthening those oblique muscles is critical.
4. One-leg stand
To develop a full fitness profile, it’s important to work your balance. Start with something simple: one-leg stands. You can try holding your stand for 30 seconds — then, build up to 1 minute. Or even 2 minutes. These stands engage your muscles in a different capacity than cardio and strength-builders, but it’s an equally important exercise.
5. Jumping jacks
A playground classic. Jumping jacks aren’t just for kids, though. It’s a mega cardio activity that engages all parts of your body. If you’re not out of breath after a minute of jumping jacks, step it up to 5 minutes.
With these 5 exercises, you’re on your way to a fit and fabulous summer. Your beach patrons will thank you for staying in shape so you can be the best support system possible for them. When you’re up for the challenge, try our Part II of the Spring training series.
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