Quick ideas for a beach work out to keep your fitness levels up
Going to the beach for a sunshine-packed holiday is a fantastic way to relax, unwind and give your body a break – both from the daily grind of work and the regular gym sessions.
There is a point on holiday though when you might feel like leaving the sun lounger or the pool and doing a beach work out – just to keep the blood pumping and the muscles working. Plus, a beach-based workout can give you a very different and equally tough workout, just by the nature of the surface you are working on.
Here are three great work outs you can do on the beach or in the sand dunes. You can do all these exercises barefoot or in trainers.
Beach work out #1
Beach running – cardiovascular focus
Jog along the beach for 5 minutes as a warm up, followed by some stretching.
Mark out lines in the sand at 5, 10, 15, 20, 25 metre intervals – now do pyramid sprinting there and back: 5 sprints to the 5 metre line and back; 4 x 10m; 3 x 15m; 2 x 20m; 1 x 25m.
Jog along beach for 5 mins to recover.
Repeat but reverse the pyramid – ie 5 x 25m; 4 x 20m and so on.
Jog along the beach for 10 minutes as a recovery.
Beach work out #2 (This workout is based on a feature in Men’s Health magazine)
Circuit – core and leg focus
Jog along beach as a warm up, followed by stretching.
Squat for 30 seconds
Add a jump and hop squat for 30 seconds
Add a push-up to the hop squats and burpee for 60 seconds
Hold push-up plank position on the sand for 30 seconds
Twist your right elbow to the left knee and vice versa for 30 seconds
Sprint 30 seconds down beach
Hold in a right side plank position for 30 seconds, then dip the left hip down until it barely taps the sand and squeeze it up to the sky for 30 seconds (left oblique squeezes). Change sides and hold in a left side plank position for 30 seconds, then dip for 30 seconds (right oblique squeezes)
Alternate knees forward and back in a fast mountain climber motion for 30 seconds
Crab walks: Sit on sand with feet flat, knees bent and hands behind you, fingers pointing toward you. Lift butt off sand and crab walk backward as fast as you can for 30 seconds, keeping butt lifted and abs pulled in.
Once you’ve completed the circuit twice, it’s time to isolate the lower back muscles. Hop in the water and do it the old fashioned way: freestyle swim for 3-5 minutes. This will help raise your heart rate while utilising those core muscles, while simultaneously cooling you off after a long hard workout.
Beach work out #3
Running and core exercises – cardio and core
Warm up with a brisk walk or an easy jog for 3 minutes.
Run at a faster pace for 2 minutes.
Side shuffle with right foot leading for 20 metres.
Side shuffle with left foot leading for 20 metres.
Run backwards for 20 metres.
Run at a moderate pace for 5 minutes
Do 15 x tuck jumps (bringing knees to chest as you jump); 15 x broad jumps (feet together, jump as far as you can)
Run at a fast pace for 5 minutes.
Do 15 x upright crunch (sit with knees bent, feet flat, hands on sand beside hips. Lean back slightly, lift bent legs, and extend arms forward with palms facing up to start. Extend legs forward while leaning torso back until midback touches ground and shoulders and legs hover above it. Return to start.
Do 15 x walking plank (start in plank position. Lower right forearm to ground, then left. Press up onto right palm, then left. That’s 1 rep. Repeat, but start by lowering left forearm first.
Run at a fast pace for 5 minutes.
Bear Crawl (stand with feet hip-width apart. Fold forward and plant hands in front of feet as if you’re in a downward dog. Hold the position as you walk hands and feet forward for 30 seconds.
Cool down by jogging or walking.
Then grab a beer and get back to relaxing!