Hit the Beach!


by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI 

Let’s hit the beach during the first official week of summer! Exercising in the sand adds a whole new level of difficulty to your workout. With its soft, absorbing nature, the sand offers little rebound as compared to a harder surface like pavement. This means your muscles are going to have to work harder to get you off the ground and it's going to require more muscle activation to keep your body stabilized in the shifting sand. But the good news?! You are going to burn more calories doing the same exercises in sand as opposed to pavement and there’s going to be less impact and stress on your joints. This workout can be done wearing shoes or barefoot.

The Plan: Complete each exercise for 30 seconds with about 15 seconds to transition in between. Rest for 1 minute then repeat the circuit for 3 rounds.

  • Inchworm + Push up
  • Bear Crawls
  • Mountain Climbers
  • Jump to Squat
  • Lateral Skis
  • Broad Jumps
  • Sprint Drills
  • Side Shuffles
  • Plyometric Lunges
  • 180 Degree Squat Jumps

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Inchworm + Push up: Begin standing, forward fold and walk out to a high plank, complete one push up then walk your hands in and come all the way back up to standing.

Bear Crawls: Beginning on your hands and knees, tuck your toes under and lift your knees off the ground, from there walk yourself forward for 10 steps and backward for 10 steps staying in a  crouched position

Mountain Climbers: In a high plank, bring your knees into your chest one at a time moving quickly and keeping your hips in line with your shoulders

Jump to Squat: Beginning standing with your feet together, jump out to a wide squat. Jump your feet back together to your standing position

Lateral Skis: Starting on one foot, hop laterally landing on the other foot with your free leg crossing behind you, as if you were skiing

Broad Jumps: Prep with a deep squat, use your arms and propel yourself forward with a big jump. Land in a squat.

Sprint Drills: For a short distance, sprint and quickly turn around, sprinting back and forth

Side Shuffles: Staying in a half squat, side shuffle the same distance as your sprints. Once you hit the end, change direction and shuffle back leading with the other leg.

Plyometric Lunges: Beginning in a lunge with both knees bent to 90 degrees, hop and switch your feet landing in a lunge with your opposite foot in front.

180 Degree Squat Jumps: Beginning in a squat, jump and turn around in the air, land in a squat

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