Upgrade Your Workout With These Beach Exercises
Hit the sand and boost the intensity of your workout.
With the weather warming up, it's a great time of year to get in some beach workouts if you live near the ocean or if you're vacationing somewhere sandy.
Beach workouts can be challenging and fun: Running — and even just walking — on sand will give your workout an extra boost. The best part? When you're done, you can jump in the water to cool off!
Here are five beach-exercise ideas to challenge your workout this summer.
1. Beach Run
This one is easy: Just lace up your shoes and go. Beach runs are great for cardio — running on sand provides a harder workout due to the greater intensity and range of motion required by pushing through sand.
HOW TO DO IT: Try 30- or 60-minute runs or several 30- to 60-second sprint intervals with 30- to 60-second rest periods in between.
Safety tip: Don't run too close to the water and wear either trail or lightweight running shoes to protect and support your feet.
Basic but effective.
This is another key move to add to elevate your workout routine.
HOW TO DO IT: Place your hands and the balls of your feet about shoulder-width apart, tuck in your core and maintain a flat back and neutral spine. Make sure your head and neck are aligned, then lower down toward the sand and back up again. Aim for two to three sets of 12 to 15 push-ups.
One of the most hated exercises.
These are a great way to get your heart rate up and also build core and upper- and lower-body strength.
HOW TO DO IT: Crouch into a squat with your hands and feet in the sand, shoulder-width apart. Jump your feet back into a plank position with your core tucked in, and with a flat back and neutral spine. Lower down into a push-up, then push back up to plank. Jump your feet forward to your original squat position, then jump up. Aim for two to three sets of 10 to 12 repetitions.
Jump for joy!
4. Jump Squat
Jump squats are a great plyometric exercise to really give your legs a workout.
HOW TO DO IT: With your feet shoulder-width apart, squat down and raise both arms up at your sides and then launch yourself up into a jump using your legs, and shoot both arms down and push behind you. Aim for two to three sets of 12 to 15 repetitions.
5. Triceps Dip
HOW TO DO IT: Sit on the sand or a beach towel with your legs bent, feet shoulder-width apart and flat on the ground. Place your arms just behind your torso with your hands flat on the ground. Your fingertips are facing forward and your elbows are tucked in close to your body.
Lift your bottom off the ground and straighten your arms without locking your elbows, and then lower your bottom back down without touching the ground by bending at your elbows. Aim for two to three sets of 12 to 15 repetitions.
Reena Vokoun is the founder of Passion Fit, LLC, a certified fitness and dance instructor, Passion Fit and Livestrong blogger, YouTube video expert, digital advertising professional, Reebok Fitness Pro and award-winning ESPN National Aerobics Championships competitor. She’s married and a mom of two active boys.