For those of you lucky enough to live near the ocean, a lake, or even a pond, summertime means beach time for you. And that means beach workout! Don’t worry if you don’t have access to a beach, though; these exercises can be done anywhere outside. (It even works on grass.) One of the things I love most about a beach workout is the uneven surface of the sand and its shock absorbency properties. Unlike a hard and flat surface, the nature of the sand and its moisture—or lack thereof—at any given moment will force your body’s tiny stabilizer muscles to work overtime.
Warm Up. Start your beach workout off with a long walk along the sand, then gradually pick up the pace until it becomes a jog. This warm up is easy on the joints, but challenging on the muscles in your cardiovascular system. It should last for approximately five minutes.
Walking Lunge. First you’ll do a walking lunge. Pick two points on the beach between which you will walk lunge to and from. Start off with your feet shoulder-width apart, then lunge forward with your left leg, bending it to 90 degrees as you drop your right knee toward the ground. Your right leg should also be creating a 90-degree angle. As you raise it up, bring your back leg forward and lunge down with the other side. Keep alternating until you’ve done 20 repetitions on each leg.
Hip Thrusts. Once you get to point B, drop down on the ground and do a set of hip thrusts. Repeat 30 times. Lying on your back with your knees bent and your feet flat on the ground, drive your hips up and then back toward the ground.
Spider Planks. Get back up and walk lunge to point A, where you will drop down on the ground to do a set of as many spider planks as you can until your abdominals are trembling. To do this, get into a push-up position, and slowly bring your right knee towards your right elbow and then back. Next, alternate with your left knee toward your left elbow. This focuses on the obliques—or what some refer to as “love handles.” Do this circuit until you’ve done four sets of the hip thrusts and four rounds of spider planks.
Jump Squats. Next, we are going to utilize the water as well as the sand. While standing on the wet part of the beach, do 20 jump squats, then sprint into the water until you are submerged at chest height. Turn around, sprint back to the beach, and repeat. Do four sets of these. If you don’t have access to the beach, place a resistance band around both legs (just above the knee), and you will experience a similar resistance when doing jump squats. Instead of toward the water, you can then find two points to sprint to.
This will be an incredible workout, and the best part? There’s no shoes or fancy workout wear needed. Just make sure you stay well hydrated, and that you’re wearing lots of sunscreen. Enjoy!
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.