Beach Workout Routine

If you live near the beach you know how hard it is to trudge through the sand, but that’s why it makes an excellent place to workout. Sand shifts and changes while your walking on it, engaging your various muscles. That’s why I love going to the beach and doing my own beach workout rountine.

Use the sand to engage all those muscles to give you the best total body beach workout possible.Get your rate heart up and get in some solid cardio.

Try to do this beach workout as fast as you can. Take small breaks if needed, but focus on moving and powering through.

Let’s begin:
No gym? No equipment? No problem! Use the sand to engage all your muscles to give you the best total body beach workout routine possible.
Sprint – 10 Seconds

  • Run as fast as you can in a straight direction.

Burpees – 5 Reps

  • Stand shoulder-width apart with your weight in your heels and your hands at your side.
  • Start lowering your body into a squat and then place your hands on the ground in front of you.
  • Put your weight onto your hands and jump your feet back and land in a plank position.
  • Do a push-up here, if you can.
  • Jump your feet back so they land outside your hands.
  • Explode through your feet to jump into the air, reaching your arms up, landing back down to repeat.

Body Weight Squat Hold – 20 Seconds

  • Stand should-width apart and arms relaxed.
  • Begin by flexing your knees and hips, sitting back with your hips. Keep your head and chest up and push your knees out. Go as low as you’re able.
  • Hold the position until 20 seconds is up.

V-ups – 10 Reps

  • Lie on the ground with your legs and arms fully extended.
  • Keep your legs straight and lift them up, at the same time raise your upper body off the floor to reach for your toes with your hands.
  • Squeeze your abs as you reach for your toes.
  • Slowly lower back down to start position and then repeat.

Repeat these 4 exercise 10 times before moving on.


Next set of exercises:

Sprint – 20 Seconds

Squat Jumps – 10 Reps

  • Stand should-width apart and arms relaxed.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • Land softly and go right back into the squat completing 1rep.
  • Repeat

Sprint – 20 Seconds

Rest – 30 Seconds

Repeat all 3 exercises and rest for 5 times before your beach workout is complete.


You’ll complete a total of 15 sets, which will be 230 reps when you’re finished. It may sound like a lot, but when you find your groove in the workout you’ll be able to complete it no problem.

Now go take a dip in the ocean and enjoy your day at the beach. Oh, and don’t forget the sunscreen!

Need more workouts? Check out my fitness tab for more workouts you can do.

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