Nick Carling is a triathlete, coach & personal trainer based in Cairns. While at our recent summer launch, he took us through our paces with a morning workout on Four Mile Beach. Grab your coconuts & let’s get sweaty!
Why a coconut? Because when you’re in the tropics, you do what the locals do. The coconut acts as a light weight to increase the intensity of this full body workout.
Dynamic Stretches – 5 min
Short Jogs – 5 rounds
Static Overhead Lunges – 3 x 20 reps (10 each side)
Hold your coconut above your head with both hands and do 10 lunges on each side, with 3 reps.
Walk Out Push Ups – 3 x 8 reps
Ditch the coconut for this one & simply walk your hands out into a push up, then walk your hands back in and stand up straight
Overhead Squats – 3 x 15 reps
Hold your coconut high above your head as you squat. It starts off feeling very light but it gets progressively heavier (well it feels that way!)
Coconut Roll-Around High Plank – 1 x 20 reps
In a high plank position, use one hand to roll the coconut around your other hand. It sounds easy but your core will be on fire!
Low-High Plank – 1 x 10 reps
RELAY COCONUT RUN RACE:
1st Round – coconut touch down – 3 x 30m runs each
Grab your coconut like a football & run 30 metres & then tap it on the ground. Repeat 3 times!
2nd Round – coconut touch down with star jump recovery – 3 x 30m runs each
While your partner is running the 30 metres, you’ll be doing star jumps until they return. Don’t have a partner? Simple add 15 seconds of star jumps between each run.
3rd Round – coconut roll – 3 x 30m runs each
Roll your coconut on the ground for 30 metres. This sounds easy but you’ll feel it in your core, quads & glutes!
MIXED CORE EXERCISES:
Finish with 14 minutes of core exercises:
Reverse crunches – 1 minute
Torso twists – 1 minute
Lying leg extensions – 1 minute
Toe touches – 1 minute
Unilateral ab-bicycle crunches – 1 minute
Plank – 1 minute
Side planks – 1 minute (30 seconds each side)
Repeat x 2
Cool down & stretch.
Our brand new activewear was put to the test in this coco-workout. Love it? Shop new Cotton On Body Activewear online now!
Nick Carling Triathlete