If you’ve never before worked out on the beach, you’re missing out. It’s free, the scenery is beautiful, and sweating in the sand also gives you more return on investment!
Sand training offers less muscle and joint soreness, greater capacity for cardiovascular fitness, enhanced agility and power potential, and improved weight-loss potential. In short, it offers you better results for time spent.
Working out in the fresh air also means we can avoid indoor gyms. But of course, always follow local rules and regulations, and ensure that beaches are safe to use before you venture out.
The Beach Body Circuit Workout
Complete a five-minute warm-up before starting this workout. For the workout, perform four rounds with as little rest as possible in between, and be sure to cool down and stretch soon after.
Duck Walk and Squat (14 repetitions)
Target: quadriceps, glutes, calves, core
- Begin in a low squat position with your weight in your toes, knees wide, and arms in front of you for balance.
- As you stand, pivot your body to the right, and take a step forward with your left leg.
- Immediately after reaching a full standing position, as you plant on the ball of your left foot, sink back down into a low squat.
- Pivot your body to your left as you stand, and step forward with your right leg.
- Immediately after planting on the ball of your right foot and reaching a full standing position, sink back down into a low squat.
- Continue this pattern.
Komodo Dragon Crawl/Crab Walk (100 ft/30 m)
Target: triceps, chest, shoulders, glutes, back
Komodo Dragon Crawl
- Begin in a wide push-up position, with both feet and legs wider than shoulder-width apart.
- Now bend both your elbows and your knees so that your chest and hips come closer to the sand.
- Reach your left hand as far out in front of you as you can, and at the same time, bring your right knee as far forward as you can (touching your right elbow, if possible).
- Maintaining the bend in your knees and elbows (keep your hips and chest close to the sand!) pull yourself forward with your right hand and push yourself forward with your left leg, reaching as far as you can in front with your left arm, and bring your right knee forward toward your right elbow.
- Continue this pattern for 100 ft (30 m).
- After you have completed the 100 ft (30 m) Komodo Dragon Crawl, turn over and sit on the ground so that your back points in the direction you just came from.
- Keeping your toes and fingers facing forward, lift your hips as high as you can off the ground, toward the sky, and walk on all fours, backward, 100 ft (30 m) to your starting line.
Reverse Lunge to Push-Up Walk-Outs (6 repetitions/leg)
Target: quadriceps, shoulders, chest, glutes, hamstrings, triceps, and core
- Begin by standing with feet together, hands out in front of you.
- Take a big step back with your left leg, contacting the sand only with the ball of your left foot.
- While keeping most of your weight focused in your right foot, drop your left knee down to lightly touch the sand.
- Stand back up, bringing your left foot forward to starting position, but don’t allow it to touch the ground.
- Immediately bend your right knee, and bring your hands down to touch the ground.
- Keeping your left foot in the air, walk your upper body out into push-up position.
- Complete 1 push-up, and then walk your hands toward your feet. Still without touching your left foot to the sand, stand up to starting position.
- Complete 6 on this leg, then 6 more on the other.