Workout Routines

5 Sand Workouts to Get Ripped on the Beach

You’ve already hit the gym for those six-pack abs. Now that it’s beach season, it’s time to get out on the sand and put the finishing fat-burning touches on your physique.

5 sand workouts to get ripped on the beach
Per Bernal
Per Bernal
Duration 30
Exercises 4-8
Equipment X

When the weather’s nice you want to spend every free moment at the shore—even at the expense of gym time. Fortunately, there’s a simple solution: Get in your workout on the beach.

Better yet: You won’t even need to drag out any equipment—or even wear shoes—to reap some major benefits.

“It's estimated that it takes almost three times as much energy to walk and run in sand than it does on a flat, stable surface,” says fitness coach Chris Doherty, founder of Chris Doherty Fitness in NYC. The constantly-shifting sand makes every movement a balance challenge, forcing greater muscle recruitment in the entire body. He recommends going it barefoot: “Shoes might protect our feet from the dangers of the outside world, but they also inhibit our ability to adapt to the ground we were meant to live, work, and play on.”

Directions

Before you take on these workouts at the beach, be sure you can do the bodyweight exercises with good form on a flat, stable surface. And always do a quick warmup; Doherty recommends a heart-racer of 15 seconds each of: stationary jogs, butt kicks, jumping jacks, and high knees.

Workout 1: Set your timer for 8 minutes, and do as many rounds as possible of the following circuit, stopping only at the buzzer.

Workout 2: Do each of the four exercises for 20 seconds on, then 10 seconds off, for 8 rounds. “Each movement will be performed twice,” says Doherty.

Workout 3: Perform 10 reps of each movement back-to-back. That’s one round. Rest 60 seconds between rounds. Do 3 rounds total.

Workout 4: Perform each movement for 30 seconds, resting 15 seconds between movements. Rest for 60 seconds between rounds.

Workout 5: Speed through this one as quickly as you can, with good form. Rest only if you need to between rounds.

Workout 1 8-minute bodyweight AMRAP

Exercise 1.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Ice Skater Hop You'll need: No Equipment How to
Ice Skater Hop thumbnail
-- sets
8 (one to each side is 1 rep) reps
0 sec. rest

Exercise 4.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
8 (one to each side is 1 rep) reps
0 sec. rest

Workout 2 Tabata bodyweight fat-blaster

Exercise 1.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 4.

Plank/Side Plank Combo You'll need: No Equipment How to
Bird-dog thumbnail
-- sets
20 sec. (alternating sides) reps
10 sec. rest

Workout 3 10-rep bodyweight circuit (do 3 rounds)

Exercise 1.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Bear Crawl How to
Bear Crawl  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
10 (each side) reps
0 sec. rest

Exercise 5.

Elbows-to-Hands Plank How to
Elbow plank thumbnail
-- sets
10 reps
0 sec. rest

Exercise 6.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
10 reps
0 sec. rest

Exercise 7.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
10 reps
0 sec. rest

Exercise 8.

Ice Skater Hop You'll need: No Equipment How to
Ice Skater Hop thumbnail
-- sets
10 reps
60 sec. rest

Workout 4 4-round high-intensity intervals

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
30 sec. reps
15 sec. rest
Perform this exercise at a 2:4:2 tempo.

Exercise 2.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
30 sec. reps
15 sec. rest

Exercise 3.

Seated Russian Twist You'll need: Kettlebells How to
Seated Russian Twist  thumbnail
-- sets
30 sec. reps
15 sec. rest

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
30 sec. reps
60 sec. rest

Workout 5 5-round fat blaster

Exercise 1.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
6 reps
0 sec. rest

Exercise 2.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 reps
0 sec. rest

Exercise 3.

Side Lunge How to
Side Lunge thumbnail
-- sets
8 (each side) reps
0 sec. rest

Exercise 4.

Bear Crawl How to
Bear Crawl  thumbnail
-- sets
8 reps
0 sec. rest
Do 8 steps forward and 8 steps backward.
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