You’re down by the shore, and you want to keep that body you built back at home. Vacation doesn’t have to sabotage your fitness regimen; in fact, sand and water workouts can be incredibly effective if executed correctly. Here are five workouts that can help you maintain that beach body when you’re already out on the sand.
Running on sand
It’s picture-perfect: the sun is streaming down, the cool oceanside breeze is blowing and the waves are crashing beside you. Besides providing a beautiful backdrop, running on sand has a number of benefits. It’s less impact on your joints, it strengthens the muscles around your foot and ankle and, because you’re running on unstable ground, it’s essentially resistance training without any equipment.
Running in water
Want to amp it up? Running thigh-deep through the waves can be an incredibly engaging workout. It stimulates the muscles in your legs and forces you to focus on your form. Plus, the tide will feel fantastic crashing against you; it’ll work you up and cool you down at the same time. Just be careful not to get wiped out!
Yoga strength
Yoga on the beach not only can do wonders for your mind but can be a very effective workout too. The random patterns in the sand challenge your balance and stability, and the movements on a soft surface can strengthen your core. If you’re a beginner, try this beach yoga tutorial to get you started.
Bodyweight exercises
No equipment? No problem. The beach is as good a place as any to do some simple, yet effective, bodyweight exercises. Try this: set your timer for eight minutes and do as many rounds as possible of the following circuit:
Squat: Stand with your feet shoulder-width apart. Sit back with your hips and lower your body as far as you can, keeping your knees behind your toes. Stand back up. Repeat 10 times.
Push-up: Place your hands on the floor, shoulder-width apart, keeping your lower body in a straight line. Lower your body until your chest is an inch above the floor. Straighten your arms. Repeat 10 times.
Ice skater hop: From a standing position, jump to your left a few feet and stick the landing, keeping the other leg lifted behind you. Repeat eight times, one hop to each side as one rep.
Alternating shoulder taps: Get into push-up position. Brace your core and tap your right hand to your left shoulder. Repeat eight times, one tap on each shoulder as one rep.
“Sand bucket power”
That sand bucket isn’t just a favorite beachside toy; it can make for a killer makeshift kettlebell. Plus, you can alter the weight according to your preference, depending on the amount of sand or water you pack into it. Strengthen your back, glutes and legs by doing a deadlift using the sand bucket:
Hold the pail with both hands. Position your feet shoulder-width apart. Keep your shoulders back and lean forward slightly, bending your knees and touching the pail to the ground. Stand back up and repeat.
Sources:
https://www.jenreviews.com/workout-routines
https://www.muscleandfitness.com/training/workout-routines/5-sand-workouts-get-ripped-beach
http://running.competitor.com/2017/06/training/5-benefits-beach-running_161454
https://www.mensjournal.com/health-fitness/10-workouts-that-are-better-on-a-beach-w208347/sand-sprints-with-strength-w208351
