Written by Bridgit Kin-Charlton
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[dropcap]It’s that time of year when we all flock to the beaches. Nothing’s better than hanging out by the ocean and enjoying the sun and the surf while taking it easy. Believe it or not, this same place can also be great for a fun, calorie-burning, heart-pumping workout.[/dropcap]
Sand provides an uneven and shifting surface, which makes working out on it more challenging. Your body has to work harder to balance and, as a result, you burn more calories and give that entire body—especially the core—a great workout. There’s also less impact on your joints when running and jumping in the sand versus hard surfaces, so you’re less prone to injury.
To begin, set up two markers on the beach, spaced about 30 to 40 feet apart. Or use landmarks like lifeguard stands (try to stick to the hard sand near the water). Also, keep a water bottle handy. Do a 5-minute walk or jog on the beach to warm up. Then complete the following circuit up to two times, following the modifications, if necessary. When you’re done, take a 5-minute stroll to cool down.
Walking Lunges
Duration: 30 seconds
Start at one marker, feet together, hands on hips. Step right foot about two feet forward and lower until right thigh is almost parallel with ground. (Make sure right knee doesn’t move past toes; if so, step feet wider.) Step left foot next to right and repeat with left leg. Continue alternating until you reach second marker. If time allows, turn around and repeat.
Squat Thrusts
Duration: 30 seconds
Stand with hands by sides. Drop to ground in crouched position, hands on ground. Hop feet behind you until body is in plank, one long line from toe to head. Hop feet back to hands. Stand and repeat. (Modified: Step one foot back at a time to plank position, then feet back to hands, roll to standing.)
Plyo Lunges
Duration: 30 seconds
Assume lunge position, right leg forward, left leg back, legs about two feet apart. Lower body toward ground until right thigh is almost parallel to ground. Jump up and switch legs mid-air so left leg is now forward, right leg back. Continue repeating. (Modified: Rather than jumping, do alternating lunges stepping one leg back at a time.)
Squats
Duration: 30 seconds
Stand in place, feet shoulder-width apart, hands on hips. Lower body toward ground, keeping knees behind toes, until thighs are almost parallel to ground. Release to start and repeat.
Deep Side Lunges with Water Bottle
Stand with feet hip-width apart, holding water bottle horizontally between both hands at chest height, elbows bent. Take slow but giant step at least two feet, right. Bend right knee to 90 degrees, keeping knee behind toes. Place bottle on sand by right foot and hold 2 counts. Step back to start. Repeat side lunge to right, this time picking up bottle. Continue in this pattern for a total of 10 times. Switch sides and repeat.
Sprints with Push-ups
Start at one marker and sprint to second marker. Do 5 push-ups, either on knees or supported only by hands and feet. Sprint back to first marker and do 4 push-ups. Continue sprinting back and forth between markers, doing one less push-up at each end until you’re down to only one push-up.
Jog
Duration: 30 seconds
Jog back and forth between markers.
Planks
Duration: 1 minute
Get on hands and knees in sand. Place wrists under shoulders and if possible, lift knees off ground so body is supported only by hands and feet. Contracting abs, hold 30 seconds. Release for a quick break and repeat once. (Modified: Stay on knees for 5 counts, then go into plank 5 counts. Repeat 6 times.)
Box Sprints
Duration: 30 seconds
Start at one marker and sprint to second marker. Face first marker and shuffle right 8 times. Turn so you’re facing second marker and jog backward to first marker. Facing second marker, shuffle right 8 times. Repeat as many times as you can.
Crab Walks
Sit on sand with feet flat, knees bent and hands behind you, fingers pointing toward you. Lift butt off sand and crab walk backward as fast as you can for 20 counts, keeping butt lifted and abs pulled in. (One count equals each time you move a hand.) Turn around and crab walk back to starting point.
Jumping Jacks
Duration: 30 seconds
