If you plan to hit the beach for a few days this summer, the one thing you may not have access to while away from home is a gym. And while working out is not exactly top priority while relaxing on vacation, it is a good idea to try and fit in a little exercise if and when you can. Believe it or not, the beach is actually a great place for a workout, as the sand provides added resistance while jogging or running. So if you do plan to exercise while at the beach this summer, here are a few moves you can do; no equipment needed. All you need is a towel, beach chair, water bottle, and a flat section of beach to work out on. This routine only takes about 20 minutes, but is designed to raise your heart rate and work your muscles without using weights or weight machines.
Warm up by taking a 5 minute stroll along the beach.
1. Sand Sprints:
Find an area of the beach that’s relatively flat and unpopulated. Estimate and mark off about a 30-40 yard section.
Perform 6-12 sprints (depending on your fitness level), resting 30-60 seconds in between.
2. Bridge & Curl:
Lie faceup on the ground, arms at your sides, with knees bent and feet flat. Squeeze a rolled up beach towel behind your knees.
Keeping knees tucked, curl hips off ground and bring knees toward chest.
Return feet to ground, then lift hips so that body forms a straight line from knees to chest.
Lower to start, repeat for one minute.
3. Beach Chair Leg Lifts:
Place hands on either side of a beach chair or bench with legs extended behind you and feet together on the ground (as if in plank position).
Keeping hips level, lift left leg out to one side as high as possible.
Return to start, switch legs, and repeat to complete one rep. To make it harder, do a pushup after each rep.
Repeat for one minute.
4. Chair Crunches:
Start in pushup position with hands shoulder-width apart on the seat of your beach chair with legs extended behind you and feet on the ground.
Lifting right hand off chair, rotate body to the right into side plank position; rest right foot on top of left foot and reach right arm overhead, balancing body on left arm and foot.
Bring right knee and right elbow together at chest level. Hold for three counts. Return to side plank position.
Repeat for one minute on each side.
5. Towel Row Hold:
Roll up a beach towel and place under left foot, holding sides with both hands. Bend left knee with right leg extending out behind you (lunge position).
Squeeze your shoulderblades together. Using your hands and keeping elbows bent in row position, pull chest toward the ground as hard as you can, and hold for five counts.
Release and switch sides. Repeat, alternating sides, for two minutes.
6. One-legged Squat with Shoulder Press:
Stand on left foot with right foot out in front of you, a few inches off the ground. Hold onto the back of a chair with your left hand and hold a water bottle in your right.
Bend left knee and lower into one-legged squat. As you press back up, push right arm up into overhead press.
Do 15 reps, then switch legs. Do four to five sets on each side.
Lay a towel down on the sand, and perform 10-20 pushups (adjust according to your fitness level). Do four sets, resting 30 seconds in between. To make it harder, throw in 25 air squats or 25 jumping jacks in between sets of pushups.
Now go relax on the beach…You earned it!