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Spa Beach Activate includes 5-10 exercises and 0-5 intervals of endurance training. Depending on how much time you allocate for the exercise and the rest intervals, the duration of this set of activities is between 5-10 minutes.
This is a specific training sequence, which is conducted in a relaxed pace and with excellent body control. This will activate the cardiovascular and body muscles for the next workouts and also increase your concentration.
You should always ensure that all body muscles and joints are involved in the Spa Beach Activate. You can vary the exercises freely. In the tutorial, the muscle groups activated by each exercise are listed, so that it will help you for the selection of the appropriate exercises.
This program is initiated by a casual endurance interval (such as jumping rope, jog or jumping jack jumps on the spot). The last activate exercise endurance interval is once again a relaxed and at the same time it represents the first interval of the following workouts. The program “Spa Beach Activate” and the Spa Beach Workout slowly merge into each other.
If you reside in a warmer climate, your body and joints do not necessarily need to be “warmed up”, and some stiffening and stretching may work just fine. In this case, run alternatively 5-6 agility exercises from the exercise tutorial. Make this decision based on your body condition.
An activation program is also recommended before major stress related physical activities such as explosive movements (e.g., sprints, jumps or throws). If you plan to include sprint or intensive jump intervals in the workout, you should allow your muscles and joints to adapt to such intensity of workouts before performing them. For example, for achieving this, you could perform multiple increases in sprints (runs with increasing speed) and jumps with minimal use of power. Always make sure that you have completely returned to your relaxed state after performing an intensive exercise.
A further use of Spa Beach Activate is that it helps you to unwind yourself if your mind is tired or if your muscles are tensed after you wake up in the morning. Through some exercises, you can activate your circulation and reduce muscle tension and can start your day completely awake and relaxed.
————– Best Wishes & Happy New Year Party ————–
thank you for sticking with me and my Spa Beach Workout. We will experience a challenging and healthy year 2013 together. I would like to wish you a great party time over X-Mas and New Year. Come back soon and check out whats coming up for our training year 2013 with Spa Beach Workout – I promise it will be worth it !!! Best wishes, Jens