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30-Minute Beach work out idea #2

Written by Mahrya O'Connor-Delaney on Thursday, 07 April 2011.

Just to reiterate the basics from my first beach work out entry, remember Safety First!  Before you leave the house, drink a glass or two of water, find a water bottle that you can take down to the beach, slather on at least 30 sph, find your shades that have UV protection, and grab a good size towel. 

Alright, it’s time to head out.  If you’re new to exercising on sand, it’s best to find flat sand, this way you’ll still get the benefits that the sand provides by being less jarring on your joints and creating more resistance, but not risking your ACL with an angled surface.  

Also for this work out, we are going to add a little resistance.  In my opinion, a sandbag is the best to use, but if you don’t have one, grab a 2 gallon jug (hint: don’t fill up the jug until you get to the ocean, unless you want to carry the extra weight down to the sand)

Start with a warm up:

10 arm circles forward 10 arms circles backwards 5 neck rolls in each direction 10 left leg extensions (straight leg, kick out and reach to touch your toe with the opposite hand) 10 right leg extensions (straight leg, kick out and reach to touch your toe with the opposite hand): REPEAT

For the first circuit, do each exercise and take a 30 second break in between

  • 30 Air squats holding sandbag out in front of you with extended arms
  • 20 Lunges holding sandbag above you head
  • 20 Pushups
  • 15 Jump squats holding sandbag against chest
  • 45 second break, then REPEAT

Do 3 sets of:

  • 20 Sumo deadlift high pulls with sandbag
  • 20 Burpees
  • 30 second break

Now it’s time to cool down.  Just take a nice stroll down the beach and take in the scenery and the fresh ocean air.

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