Head for the caramel-toned sand and do away with the rubber-floored, air conditioned athletic club for a change! Summer is the opportunity to dig up a well-warranted excuse that your workouts are better performed outside. As the sun beats down upon your backside, and you hear the steady rhythmic crash of waves against the shore in the background, you’ll wish you’d have these 5 fun ways to workout at the beach sooner!
Read up, and get a jump on the rest of your summer beach workouts.
1. Water Sprints
This workout is simple as walking out to the water so that you are knee-deep, and then running wind sprints—measured about 30 yards—four to six times through. The natural resistance brought on by the water further challenges your leg muscles, and puts an added amount of exertion on your cardiovascular system. Just make sure you are wearing some waterproof clothing, and consider running barefoot if the beach itself isn’t too rocky.
2. Dune Runs
Keeping in theme with the first workout, we’ll continue onwards with a sprint-focused exercise that employs the tougher elements brought on by a resistance-based workout. This time though, you’ll work yourself up a hill, time and time again. The ever-shifting surface of the sand requires you brace your core, and as result targets multiple muscles simultaneously to greatly increase the difficulty of this workout. I recommend beginners to start with 3-5 dune runs (1 run=up and down), and of course adjust the amount of runs by how steep the dune is.
3. Under Burners
Let’s take a break from the hills, and relentlessly agonizing grit of the shifting sands. With this exercise you run at 50% max speed out to the water, sit/fall down so that your head goes just under the surface of the water, and then quickly jump back up—repeating the process 10-15 times. This exercise greatly resembles the land workout burpees but in this case incorporates an added element of fun with the ocean. As you work your way to the end of the exercise, you’ll have many a chance to cool down by dunking your head!
4. Sand Skips
My favorite part about this workout is that from afar you’ll appear as nothing more than an enlivened, overtly cheerful beach-goer; but up close, your facial expression—the grimace, and rivulets of sweat forming at the brow—will show just how hard it is that you’re working. You’ll skip 30 yards out to a designated location, and then 30 yards back to the original position to complete one rep. Aim for 5 reps total!
5. Push Planks
Well, this is really two exercises working together to create one versatile and truly trying workout! On the soft and giving surface of the sand, perform 10 push ups, and then settle into a forward plank position. Keeping the position, with a straight backside for a 30 seconds hold. After 30 seconds are up, rest for 15 seconds, and then repeat again. Perform 5-7 reps through!