Full-Body Workout for Lifeguards
Between running, performing rescues and lifting folks out of the water, lifeguards have a huge responsibility to be in great shape for their jobs. That’s not always easy, though! If you’re anything like the eLifeguard team, you may be struggling to find motivation to work out when your gym is closed and public activity is limited. That’s why we’ve come up with a full-body workout that you can do in the comfort of your own home. Read on to learn more!
1. Tricep dips
It’s important that lifeguards work out their triceps. These muscles take up 75% of your arm, so they play a big role in your upper body strength. If you want to incorporate a little bit of cardio, hold your tricep dips at the end and pulse for 10-15 seconds.
Squats help you form a foundation for your quadriceps and glutes, both of which give your legs the power they need to be able to run, jump and swim. Similar to the tricep dips, you can pulse your squats at the end for an extra challenge.
If you’re unable to practice swimming and holding your breath at your community pool, your next best bet is to practice your sprints — in the sand. That’s right! The added challenge of the sand helps keep you conditioned and ready to swim and dive as much as you’ll need to once you’re back on the beaches.
4. Leg raises
We could go on and on about core strengthening exercises for lifeguards. These are so important for balance and agility, so it’s a good idea to pick your favorite (or two, or three) and stick with a regular habit of exercising those abs! We recommend leg raises because they work the upper and lower abs, but feel free to pick your poison.
End your workout with the classic, well-loved plank. The plank — when done correctly — works the entire body. Hold a 1-2 minute plank at the end of your workout to give your muscles one last run for their money. Your body will thank you!
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