Finally, it’s beach season – that special time of year where we all flock to the shore line to feel the sand in our toes, sip on umbrella drinks and absorb megadoses of Vitamin D.
But the fun doesn’t end there. The beach can also serve as the perfect training grounds for getting in an incredible, kick-butt workout in while on your next summer vacation. Sand’s unstable surface makes simple moves more difficult because the body has to work harder in order to maintain balance. Not only that, several studies have found that running on sand consumes more energy than running on the road, making workouts more efficient and time effective (and getting us back to more important things sooner – like cabana boys!)
What you should know before hittin’ the sand for a beach workout:
- Plan to do your beach workout first thing in the morning to avoid the rising temperatures of the air and the sand.
- Scan the sand for hazards such as broken glass or sharp shells before starting.
- Going barefoot for your beach workout is a great way to strengthen your lower leg muscles; however, if you have recently experienced foot, calf or ankle issues like plantar fasciitis or Achilles tendonitis, wear a pair of athletic shoes for the workout.
- Hard sand near the water is less taxing than softer, dryer sand near land. Workout on the surface that best suits your current abilities and comfort level.
- Bring a towel in case you need to wipe your hands or get sand up your nose (and yes, that will happen.)
- Bring a water bottle. Dehydration is no fun.
- Enjoy the view!
Barefoot Beach Workout
Instructions: In this workout, you’ll perform each of the exercises below for :50 seconds. Your goal is to do as many reps as possible within the :50 second time period (in other words – go HARD!) Once you hit :50 seconds, you’ll rest :10 seconds and transition to the next exercise. Once you’ve completed all 5 exercises, you’ll rest 1 minute before starting again.
Warm up: Perform at least 10 minutes of Dynamic Range of Motion movement. Then, perform 3 rounds of 5 reps of each exercise listed below at a steady pace.
3 rounds of [:50 seconds work, :10 seconds rest of each exercise below]
Rest 1 minute in between sets
Cool down: Get in the water and have some fun!
Newbie to the Workout Scene? Start here!
Instructions: If you’re new to working out, perform two 5-minute rounds total with 1 minute rest in between. Only push yourself as hard as good form allows.
Scaling Movements for Progression:
- Burpee: If you’re nervous about “dropping” your body to the ground – perform by putting your hands on the ground, stepping your feet back, and slowing dropping your chest to the ground. Then, step your feet back under you before standing and jumping up in the air.
- Push-up: Perform the movement described in the video that matches your fitness level, for example, knee push-ups.