, we think this is the perfect time to give you a butt-blastin’, body-bumpin’, barefoot beach workout! Because what’s better than enjoying a swole session in)
With tons of beaches still open around the country (at least for now, fingers crossed), we think this is the perfect time to give you a butt-blastin’, body-bumpin’, barefoot beach workout! Because what’s better than enjoying a swole session in the sand, followed by a quick dip in the ocean? Nothing, that’s what!
And while we’re waiting for gyms to reopen (anybody else feeling déjà vu?), a beach workout is a great way to enjoy nature and work on our tans, while at the same time boosting our vitamin D and immune systems! So throw on your swimsuit and ditch the flip flops, because here comes the best barefoot beach workout ever!
Walking Lunges
These functional exercises are great for your legs, hips, glutes, abs, and more.
How they’re done:
- Step forward with one leg, lowering the back leg knee as close as you can to the ground
- Keep your front knee directly above your front foot
- Lift your rear leg up and step forward
- Repeat 3 sets of 20 steps
Crab Walks
We’re making like our favorite cool crustacean with a full-body workout that hits your arms, shoulders, core, glutes, hams, and quads!
How they’re done:
- Starting sitting down, place your feet and hands directly on the floor
- Your hands should be lined up at your sides, parallel to your hips
- Lift yourself up slowly, and begin to walk backward
- Set yourself down when you get tired
- Repeat 5 sets of short walks
Surfside Interval Sprints
No good beach HIIT workout is complete without some nice intervals in and out of the water.
How they’re done:
- Alternate a slow jog for 90 seconds with an all-out sprint for 30 seconds
- For added resistance, run in the shallow surf of the water, and then back out again
- Try to work up to 20-30 minutes in total; beginners try for 10 minutes
Incline or Decline Pushups
You can get a shredded chest on the sand – just pick a sloped area of the beach, get down, and go!
How they’re done:
- Starting on a sloped area of the sand, choose an incline (facing the beach for lower chest) or decline (facing the ocean for upper chest – this is a little harder) position.
- With your arms spread in front of you, drop into push up position by bending at the elbow and pointing your elbows back (not out) to lower your chest to the sand
- If you need to, rest your knees on the sand while doing push-ups
- Repeat 5 sets of 10 reps
Squat Jumps
This classic move is made somehow harder and easier because of the soft sand beneath you!
How they’re done:
- Standing with your feet shoulder-width apart, get into a squat position (butt out, knees behind toes)
- Pushing into your heels, jump straight up
- Land softly in a squat position, reducing the impact on your knees
- Repeat 3 sets of 10
Flutter Kicks
These ab-blasters work super well and can be completed while laying right on your beach towel.
How they’re done:
- Lay flat atop your towel on the sand, hands underneath your glutes
- Lift your feet and your head slowly, into a slight crunch
- With a straight leg, kick your feet up and down, one after the other, while engaging your core
- Try it for 30 seconds, relax for 30 seconds, repeat until fatigued
Sandy Mountain Climbers
Get ready to make some sandfly with these great core crushers; just be careful not to get too close to anybody.
How they’re done:
- Get into plank position, with your arms wider than your shoulders
- Balancing on your toes, kick one knee forward as far as you can
- Switch to the other knee
- Repeat 4 sets of 10
Moving Beach Burpees
The classic (yet dreaded) burpee is going back to the beach – made even tougher with a forward jump!
How they’re done:
- From a standing position, jump forward as far as you can
- Once you land, drop to your hands and knees (or toes for added intensity), lowering yourself into a push-up so your chest hits the sand
- Jump yourself by dragging your feet through the sand towards your shoulders while lifting your chest until you’re back up to the standing position, and jump forward again
- Go as far as you can, as long as you can!
We hope you enjoy these beach workout ideas as much as we did, and we hope you can get out there and have some sweaty fun in the sun ASAP! And if you’re looking for tons and tons (and tons) of streaming workouts you can do at the beach, in your living room, or anywhere else, sign up for a 7-Day Free Trial with Studio SWEAT onDemand. Our onDemand workouts feature nothing but REAL PEOPLE getting REAL RESULTS, and having a blast while doing it. So don’t wait – sign up and let’s turn those beach bums into gorgeous glutes!
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