Written by Bridgit Kin-Charlton
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[dropcap]It’s that time of year when we all flock to the beaches. Nothing’s better than hanging out by the ocean and enjoying the sun and the surf while taking it easy. Believe it or not, this same place can also be great for a fun, calorie-burning, heart-pumping workout.[/dropcap]
Sand provides an uneven and shifting surface, which makes working out on it more challenging. Your body has to work harder to balance and, as a result, you burn more calories and give that entire body—especially the core—a great workout. There’s also less impact on your joints when running and jumping in the sand versus hard surfaces, so you’re less prone to injury.
To begin, set up two markers on the beach, spaced about 30 to 40 feet apart. Or use landmarks like lifeguard stands (try to stick to the hard sand near the water). Also, keep a water bottle handy. Do a 5-minute walk or jog on the beach to warm up. Then complete the following circuit up to two times, following the modifications, if necessary. When you’re done, take a 5-minute stroll to cool down.
Walking Lunges
Duration: 30 seconds
Start at one marker, feet together, hands on hips. Step right foot about two feet forward and lower until right thigh is almost parallel with ground. (Make sure right knee doesn’t move past toes; if so, step feet wider.) Step left foot next to right and repeat with left leg. Continue alternating until you reach second marker. If time allows, turn around and repeat.
Squat Thrusts
Duration: 30 seconds
Plyo Lunges
Duration: 30 seconds
Assume lunge position, right leg forward, left leg back, legs about two feet apart. Lower body toward ground until right thigh is almost parallel to ground. Jump up and switch legs mid-air so left leg is now forward, right leg back. Continue repeating. (Modified: Rather than jumping, do alternating lunges stepping one leg back at a time.)
Squats
Duration: 30 seconds
Stand in place, feet shoulder-width apart, hands on hips. Lower body toward ground, keeping knees behind toes, until thighs are almost parallel to ground. Release to start and repeat.
Deep Side Lunges with Water Bottle
Sprints with Push-ups
Start at one marker and sprint to second marker. Do 5 push-ups, either on knees or supported only by hands and feet. Sprint back to first marker and do 4 push-ups. Continue sprinting back and forth between markers, doing one less push-up at each end until you’re down to only one push-up.
Jog
Duration: 30 seconds
Jog back and forth between markers.
Planks
Duration: 1 minute
Get on hands and knees in sand. Place wrists under shoulders and if possible, lift knees off ground so body is supported only by hands and feet. Contracting abs, hold 30 seconds. Release for a quick break and repeat once. (Modified: Stay on knees for 5 counts, then go into plank 5 counts. Repeat 6 times.)
Box Sprints
Duration: 30 seconds
Crab Walks
Jumping Jacks
Duration: 30 seconds