Quick Body Workouts

Beach Workouts are the Best!

Nothing better for the mind and the body than a good workout or relaxation by the sea. 

Sand provides less stability and is making simple movements much difficult to do which is good for the balance. If you like running barefoot on the sand, try to avoid the compacted stuff near the water because it can be hard on your ankles. 

For the few exercises below, go barefoot on a soft, flat area. 

Have Fun!

You can also visit the Ebooks page and products page for more information and tools.

The perfect full body Sand Workout

  • 60 seconds push-ups
  • 60 seconds sit-ups
  • 45 seconds wide push-ups
  • 45 seconds elbows-to-knees crunches
  • 30 seconds diamond push-ups
  • 30 seconds fingers-to-toes crunches (legs bent up at 90)
  • 60 seconds Plank
  • 20 seconds Jumping Jack

15 minutes Lower body workout for Men and Wowen.

Do two sets of each exercise, resting 30 seconds between sets and 60 seconds between exercises. Repeat the circuit, then go for a swim, surf, paddleboard or just relax, take it easy and enjoy the Sun! (with sunscreen)

Step 1 

Warming up

You can walk slowly and start moving your whole body.

Step 2

Shuttle Run exercise

  1. Make three parallel lines in the sand, 5 yards apart. Straddle the middle line with your knees slightly bent and your arms bent so your hands are in front of your thighs. 
  2. Move to your right and bend at the knees to touch the line with your right hand. Then run to the left and touch the far left line with your left hand. Then return to the middle and continue until you've completed four runs to each side.

Step 3

Sand Skip exercise

  1. Skip forward so that you're jumping and landing on the same foot. 
  2. Work on leaping as high as possible by driving your knee upward as you push off the ground with your opposite foot. Do five skips on each leg.

Step 4

Jump Squat exercise

  1. Place your fingers on the back of your head and pull your elbows back so that they're in line with your body.
  2. Dip your knees in preparation to leap.
  3. Explosively jump as high as you can. When you land, immediately squat down and jump again.

Step 5

Jumping and balance exercise

  1. Stand with your feet about shoulder-width apart, hands beside your thighs. Jump straight up, then land on only one leg with your knees bent, your shoulders slightly forward, and your butt and hips back. Your hands can end up slightly out to your sides and in front of you for balance. 
  2. Try to steady yourself for 2 seconds, then return to the starting position and jump again. Alternate the leg you land on and do four jumps on each leg. 

By Liesa Goins

Other Beach Workout suggestion

HIIT: High Intensity Interval Training

High-intensity interval training describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. 

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

source: http://en.wikipedia.org/wiki/High-intensity_interval_training

The Exercise and Workout Glossary is available Here.