The Rainy Day Workout

The rainy day workout is full of exercises you can do at home even if it’s wet or cold or snowing outside. It is really so simple to get a good hard workout and burn through calories for weight loss without leaving the house. In fact you can even do it without even leaving your room!

Using just your bodyweight and some regular household items you can burn through the fat quickly and easily. No more missing workouts, sitting on the lounge, curling up in bed using the excuse it’s raining outside. It’s time you did a rainy day workout!

Follow these exercises you can do at home in either a circuit fashion or buddy them up. In a circuit do one set of each exercise and when you have done them all start again. Go through the circuit three times. Or choose two exercises and buddy them up. Perform one set of each and do that three times. Then move onto the next two exercises.

1- Pushups.

To start the rainy day workout, place your hands on a bench or table to make it easier. When you feel like you can make it harder move your hands to a chair or something lower. If you’re up to it you can move onto the next level by having your hands on the ground. And if you are up for a real challenge, leave you hands on the ground but put your feet up on a chair! Aim for 20. Once you can do 20 at one level move onto the next

2- Squats

You can do this exercise at home, or any where you can stand for that matter! Go really low and deep to make them work harder. Or to change it up a bit, place one foot on a chair behind you. Make sure you change legs.
Aim for 20 each

3- Dips

You can’t have a rainy day workout without dips! Use a chair and keep your knees bent with your feet flat on the ground. If you want more of a challenge, straighten you legs out so only your heels are on the ground. And when you are ready, try having your feet on another chair the same height as your hands.

If you can reach 20 then move to the next level.

4- Lunge Laps

Use your hallway and lunge walk up and down. If you don’t have one just walk laps around your house or room.
Aim for 20 steps and once you know you route stick to it each time.

5- Tomato Boxing

Use cans of crushed tomatoes, beans, fruit or anything else you can get your hands on for this rainy day workout exercise, and box with your arms out in front. Then try with arms straight up.
Try for 1 minute of each then count your punches in 1 minute and aim to increase it each time

6- 6 Pack or Keg

If you’d prefer 6 pack abs over a keg belly, garb a case of beer, or soft drink or big water dispenser bottle and lift it over your head. Keep your core muscles turned on so your back doesn’t end
Aim for 20

7- Crunches

Go for 30 crunches of any kind. With your feet on the ground, off the ground, knees down to one side, cross-over crunches, any that you can think of

8- The Plank

No rainy day workout is complete without a plank. Rest on your elbows and toes keeping your body completely flat for as long as you can. Time it and beat that time next rainy day workout.

So no more excuses. Get off the lounge, get out of bed, swap your slippers for trainers and get a good hard home workout in while staying dry. Make it fun and include or compete with the family!

Work harder, work smarter

Kieran Sernig

Wollongong Aquathon

Wollongong Aquathon
Grab your new, fancy 2015 calendar and jot this date down; 26th January, Wollongong Aquathon, Australia Day! There's no better way to celebrate this beautiful country we live in than a quick dip in our beautiful ocean followed a healthy jog along the coast with a view of the golden sand and a lungful of fresh coastal air. Do the whole thing yourself or split it with a friend, the main thing is you have the fun and supportive Beachside team around you and you enjoy every minute. And don't worry, there is an event and distance for everybody!   The Wollongong Aquathon is on Monday 26th January and events start between 6am and 9am. You can choose to do the following events in full or be part of a relay team where one person swims and a second person completes the run.   Ladies TryAqua - 200m swim & 2km run Short Aqua - 400m swim & 3km run Long Aqua - 900m swim & 7km run   The swims take place in the safe and calm waters of Wollongong Harbour and the run is mostly along cycle-way paths and a little on grass. There is a distance to suit everybody so join the Beachside team and give it a go with the rest of us. In the TryAqua you have a lead paddler showing you the way and are escorted by lifesavers along the swim and you can even use flippers if you feel you need to. There's nothing stopping you!   Entry fees for the Wollongong Aquathon start at $40 for the shorter races and go up $60 for the longer races.   To sign up;   1-  Click Here then choose your event and click continue.   2- Sign in, fill out your personal details and click YES to "Are you part of a team". Our Group name is Beachside Babes.   3- Then all you have to do is agree to the waiver and checkout.   4- Jump over to our Aquathon Group Facebook Page and say your coming to keep up with everything happening. 00-slider-1 Every Saturday at 6am Beachside Personal Trainers are holding Free sessions at Beverley Whitfield pool down at Shellharbour that anyone is welcome to join so you can get some tips and get to know the great team you will be having a ball with on the day.   If you have any questions about the Wollongong Aquathon, there is an event FAQ here. Or f you have any questions about the training or our team you can email or call me (Kieran) using the contact details at the bottom right hand corner of this page.   But here are some preparation tips to help get you started-  

Swimming outdoors is different to swimming in a pool. Practice swimming in different environments (check safe first) as rock pools, lakes, harbours, and protected beaches. The main difference is not having a black line to follow, and no wall to rest on, plus you may need to lift head up and arms more from the water (to see and lift above swell). Whilst swimming in an event aim to observe and follow the more experienced swimmers.

Wollongong Harbour is mostly protected and offers shelter from the seas and most winds but it can get bumpy depending on tide and water activity. The water is mostly clean and you can see the bottom on most days.   Lifeguards patrol the waters and as a small boat harbour, it is well away from any commercial large vessels.   Build up distance. If your aim is 200m (kids or ladies tryaqua) or the short (400m swim) or long (900m), work up to achieving half of the distance in one go. Once you achieve this, add two lots of half distance (ie 200m + 200m with a minute or two rest), than reduce the ‘rest’ to when you can pretty well make the full distance – ideally aim to cover 100-200m more than the event distance before the event day.   OPEN water practice: Try rock pools, protected beaches, harbours, lakes and safe open water venues to get used to no black line, bumpy conditions and feeling of ‘open water swim’ grab a Beachside teammate, book a 1-on-1 or private group PT session in by yourself or with a friend or two and of course come to our free group training sessions on Saturday morning. Get the correct gear: swimmers and a good pair of googles is all you need but for those that want extra floatation (for speed and/or comfort) a wetsuit can make a large difference. get-aqua-ready

• For most people the majority of training will be done in a pool. If it’s your first open water swim, aim to complete a distance a bit  further than the event

• You may need to breathe to a side you’re not used to because of swell, other competitors or to help sighting, so try and practice breathing to both sides.Bilateral breathing is better for training anyway because it keeps your stroke balanced.

• You don’t need to just do long distance swims to train for an open water race.Sets of shorter repetitions with rest intervals work well when combined with longer distances, plus they keep training interesting.

• The more efficient your stroke is, the easier it is to swim further. Practice trying to extend each arm pull, and aim to do less strokes per length while keeping your rhythm smooth.

• Get help: join our swim group and run group, come every week and you'll be surprised how quickly your swimming and running fitness develops.

Enter the Wollongong Aquathon Today

  Enter Here making sure to join the Beachside Babes Team (yes, even males. Sorry about the name boys) and don't forget to join our Aquathon group on Facebook to keep up to date with everything Beachside/Aquathon. WOOHOO  

ENTER NOW

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