A few hours at the beach can do wonders for your health. You’ll not only get a serious dose of vitamin D from sun exposure, but studies show you’ll also get a better night’s sleep, boost your body’s immune system, and lower your stress hormones simply by being near the water.
To elevate the body benefits of the beach, why not get your sweat on in the sand too? Training outside of the gym forces you to get creative with your exercises, keeping the workout fun and your muscles guessing (you’ll score some added resistance from the sand while you’re at it).
Try sprint drills in the sand, or the water if you’re a strong swimmer. Or, steal this shoreside workout from fitness celeb Christmas Abbott and turn your day at the beach into a fat-blasting sweat session.
How to: Complete as many rounds as possible of the following circuit in 15 minutes.
• 20 Mountain Climber
• 20 Plyo Skips (10 each leg)
• 10 Pistol Squat (5 each leg)
• 10 Single-Leg Push-Up (switch legs each round)
• 16 Single-Leg Deadlift (8 each leg)
• 10 Twisting Knee Raise
• 10 Starfish V-Up
Quick tip: you lose water through sweat much faster when exercising in the sun versus the gym. Don’t forget to stay hydrated!
MOUNTAIN CLIMBER
Begin in high plank position, then bring your knees into your chest one at time as quickly as you can. Continue for all reps.
PLYO SKIPS
Starting from standing on one leg, bend your standing leg then explode straight into the air, swinging your arms for momentum. Land and immediately repeat. Perform all reps on one side, then switch legs and repeat.
PISTOL SQUATS
Begin standing on one leg with your other leg extended straight out in front of you. Bend your standing leg and push your hips back, then slowly lower into a squat, keeping your other leg straight out in front. Extend your leg to return to the starting position, then repeat. Complete all reps on one side, then switch legs and repeat.
Modifications:
Make this move harder by holding the foot of your extended leg throughout the movement (as shown). Make this move easier by simply performing deep squats with both feet planted.
SINGLE-LEG PUSH-UP
Begin in a high plank position and raise one leg off the ground. Perform a regular push-up, allowing the lifted leg to raise up behind you. Return to the starting position without letting your foot touch the ground. Repeat for all reps.
SINGLE-LEG DEADLIFT
Begin standing with your weight in one leg. Hinge at the hips to lower your torso as you also raise your free leg straight out behind you until you feel a stretch in the hamstring in your standing leg. Raise back up to the starting position and repeat. Complete all reps on this side, then switch legs.
TWISTING KNEE RAISE
Begin standing, facing forward. Raise one knee as high as you can in front of you while rotating your upper body towards that leg. Return to the starting position, then raise the opposite knee and rotate in that direction. That’s one rep. Continue for all reps.
STARFISH V-UP
Begin lying on your back with your arms out to the sides. Simultaneously raise one leg and your torso, bringing the opposite hand towards your foot. Lower back down and repeat with the other leg and arm. That’s one rep. Continue for all reps.
Looking for another beach workout? Try this routine from Lori Harder!
