summer beach workout
How is it the middle of August already?! With the summer weekends winding down, I thought I’d throw together a bodyweight workout that can be done on the sand so you can maximize your final beach days.
Working out on the sand adds a special kind of resistance, making each exercise feel much more difficult. A light run on the sand can feel like trudging through mud sometimes! Since it isn’t a solid surface, your body needs to activate more muscles in order to balance. This is great because you end up activating smaller muscles that you normally don’t exercise. My ankles always feel a little achey after a beach workout, clearly that’s an area of weakness for me! Oh and one more bonus to a sandy workout? Your heart rate climbs much faster than on regular pavement, so you get a great cardio workout simultaneously.
Perform this beach workout for 2-3 sets. 3 sets is optimal, but I’m no idiot–you want your beach time!
WARM UP: Light jog on the sand for 5 minutes (see photo above). If jogging ends up being too difficult, switch it over to a power walk.
SUMO SQUAT WALK: Facing either the water or your friends being lazy on their towels, stand straight with toes pointed outward, like a ballet first position. With arms remaining at shoulder-level, step right foot out wide and lower into a sumo squat. Lift left leg and step foot in back to starting position. Perform 10 squat walks in that direction; switch legs to walk 10 squats back to your original spot.
SIDE GLUTE ROCK: Start out on all fours on the towel of your choice. Beginning with your left leg, bring left leg up to touch knee to the left elbow. While bending your leg, rock your body forward slightly, engaging your arms. Hold bent leg up at elbow for 2 seconds, then kick left leg back straight and up towards the sky. Repeat for 15 or more reps on the left leg, then repeat on the right leg.
RENEGADES: Start in a high plank position, with arms straight and body in a straight line. Bend the left arm down to rest on your forearm and elbow; follow by bending the right arm to lower into a forearm plank position. Starting with the left arm, push yourself back up to the high plank position–the last move is the right arm pushing back up. Perform 5 or more renegades with the left arm leading, then switch and lead with the right arm for 5 or more reps.
WALKING PUSH-UP: Again, decide if you want to face the water or your friends (who at this point are most likely boozing and cat-calling you). Begin in a high plank position. Walk one step to the left with your hands and feet, and settle into a high plank position. Perform one push-up. Do 5 walks + push-ups in the left direction, then finish it out with 5 walks + push-ups in the right direction.
CRAB WALK: Finish out the workout with an exercise that takes you back to your elementary school days! On hands and feet, place body in a tabletop position as flat as you can make it (I like to tell my clients to think about me placing a cocktail on their stomach–no one wants a spilled cocktail!). Walk backwards for about 45-60 seconds.
That’s all, folks! If you try out this workout, be sure to Instagram your beach adventure and tag @thefitchronicles! Some good hashtags: #beachbody, #thefitchronicles, #fitness, #beachworkout…
In addition, I am available for one-on-one personal training and small group training. If you are visiting Miami for vacation, a bachelorette, an anniversary, a babymoon, etc. and need a good way to sweat, reach out to me! I’d love to show you a great workout!