Whether you want to move your workouts outdoors or you don't feel like heading to the gym while on vacation, we've come up with a quick full-body workout [1] that satisfies both. Ahead are six exercises that you can do anywhere, but which are better on sand. For safety, bring a yoga mat or towel with you to prevent injuries and always look for a flat, stable surface where sand won't sink.
The warmup:
- Jumping jacks [2] (25 reps)
- High knees [3] (25 reps)
- 5 minutes light jog on hard, wet sand
The workout:
- Side shuffle with high-knee hold (1 minute)
- Bear crawl (1 minute)
- Walking lunges (20 reps)
- Squat jump (15 reps)
- Pilates roll-down (15 reps)
- Side plank leg lift (15 reps each side)
Rest for one minute before running through the circuit again. Complete for a total of three times.
Now, let's break down the moves.
Model credit: @ashleyguarrasi [4]
Side Shuffle With High-Knee Hold
- Take small, quick steps to the side. Try to get in as many steps as possible in the length of your mat or towel.
- When you reach the edge of your mat or towel, pause and bringing your inside knee up to waist level. This small pause works your abs and challenges your balance.
- Repeat for one minute.
Bear Crawl
- Start on the ground in a push-up position with your knees underneath your hips but hovering off the ground.
- At the same time, bring forward your opposite hand and knee, alternating the motion to move forward. Be sure to keep your hips level with your shoulders throughout.
- Crawl for five yards, then reverse the motion, crawling backward to your starting spot.
- Repeat for one minute.
Walking Lunges
- Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
- Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.
- Complete 20 reps.
Squat Jump
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling and jump.
- Land quietly as you return to the squat position. This completes one rep.
- Complete 15 reps.
Pilates Roll-Down
- Begin seated at the front edge of your mat or towel with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
- Exhale and pull abs deeply toward spine, and begin to roll down to the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor.
- Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.
- Complete 15 reps.
Side Plank Leg Lift
- Come into a side elbow plank on the right side with your flexed feet stacked. Rest your top hand on your upper hip or extend it into the air.
- Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- Complete 15 reps on each side.