Hitting the beach? It's easy to maintain workouts

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photoSherri McMillan, owner of Northwest Personal Training.
photoBeach volleyball.

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Who wants to work out when it's sunny and the beach is calling your name?

Well, how about having the best of both worlds?

For the next few weeks, I will provide you with exercises you can do while hanging out at the beach with your friends. Once the workout is over, you can lounge as much as you like. Remember the old rule: "Work before play!"

Remember your sunscreen!

Playing volleyball with a partner: No need for nets or to recruit all your friends to play a game of volleyball. Instead, just grab a partner and practice bumping and volleying the ball back and forth to each other. If you can't bump or volley, just play catch and throw while working your partner side to side, backwards and forwards. Play for 10 minutes or more.

Hip extension glute squeezes: Lay on your stomach with your stomach muscles contracted up and inwards. Bend one knee so the sole of the foot points up. Slowly lift that leg off your towel just a few inches while forcefully contracting your glutes. Do 13 to 20 reps on each leg. You should feel this in your glutes -- your butt.

Partner sit-ups: Have a seat a few feet away and facing your partner. Hold a volleyball while you both lower down toward the sand and slowly sit back up. Once you are both at the top range of the sit-up, throw the ball to your partner and repeat the exercise with your partner holding the ball. Be sure to keep your abdominals contracted throughout the entire exercise, especially during the throw-and-catch phase. Repeat 20 times total (10 times with each partner holding ball). This exercise is great for your abs.

Sherri McMillan, M.Sc., is the owner of Northwest Personal Training in downtown Vancouver. She can be reached at http://nwPersonalTraining.com or http://ShapeupwithSherri.com.