Eight Exercises Perfect for a Beach Workout
Get in some squats and skaters while you're working on your tan.
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If you’re looking to mix up your workout routine, but aren’t quite comfortable going to the gym anytime soon, try taking your workout outside. Instead of working out in a park or your yard however, head on over to one of the many great beaches close to Boston.
The beach is a great place to work out because the sand makes it harder for your feet and legs to easily stabilize, meaning your entire body has to work harder while you run or perform different strength moves. Because beaches are usually quite large, it also makes it easier to socially distance yourself from other people.
To get started, try some of these beach workout moves. They can be done in any particular order or sequence you choose. For some moves, you’ll need a bucket to fill with sand as your weight. (And if you need some visual aids, just follow the links to illustrative examples for each move.)
1. Warm-Up
Start by doing a light jog down the beach and getting your body used to sand as a workout surface. Jog for about five to ten minutes.
2. Tuck Jumps
This plyometric move is best to do on sand if you have sensitive knees because the impact is softer. Start by jumping up and tucking your knees in as you jump, then extending your legs down as you land. Repeat 15 times and do three sets.
3. Skaters
Start with legs hip-width apart and bent at the knee. Jump to the right, bringing your left leg behind and pumping your arms. Repeat on the other side. Do 10-12 reps and three sets.
4. Squat Jumps
This move is normally tough on your knees if you’re not landing properly, so the sand can help cushion that impact. Start with your feet hip-width apart and in squat position. Jump up and then land back down, making sure you’re landing in a squat position. Do 12-15 reps and three sets.
This move works your entire body. Start by standing—then jump down into a high plank, lower into a push-up, and then back up to a high plank. Accelerate upwards and jump up. The move should be done in one fluid motion. If the push-up is too much for you, you can either lower your body completely to the ground and back up, or just stay in a high plank. Do three sets of 10 reps.
Sand buckets aren’t just for the kids! Bring your sand bucket and fill it with sand to use as a weight. To do the deadlifts, hold the bucket with both hands. Bend at the waist and use your legs to help you lean forward, engaging the core and glutes while doing so. Touch the bucket to the ground and engage your glutes to return to standing. Do 3 rounds of 10-12 reps.
Start by holding the bucket with two hands. Keep your legs slightly bent at the knee and lean forward a bit. Swing the bucket back between your legs slightly, then use your glutes and core to swing it back up so you’re standing and the bucket comes straight out in front of you to shoulder height.
8. Bear Crawl
This move targets your core, shoulders, and quads. To start, get down on your hands and knees, but bring your knees slightly up so that they’re hovering above the ground. Bring forward your left hand and your right leg at the same time, but keep your hips and shoulders level. Your butt shouldn’t be higher than your shoulders. Repeat the motion on the other side and continue to move forward for 30 seconds, then back for 30 seconds, for a total of one minute. Repeat three times.
