When you’re chilling under a beach umbrella, the only thing breaking a sweat is your bottle of Corona. And while relishing some good ole R&R is nice, you’re missing out on the unique workout-intensifying properties of the beach landscape. Exercising on sand forces you to activate more muscles and joint stabilizers because not only is it an unstable surface, but also harder to push off from, says BJ Gaddour, CSCS, cocreator of Workout Muse. Water provides extra resistance in all three planes of motion and lowers the impact of movements on your joints. (Related: Storm the beach with this lower-body workout on the sand.)
So venture out from underneath your umbrella and make the most of the beach. This sand and water workout, designed by Gaddour, will challenge every muscle in just 10 minutes. Do each move for 60 seconds, then rest for 30 seconds before proceeding to the next exercise. You’ll be sipping your drink again before you know it.
In the Sand
1. Walking Lunge
Compared with traditional lunges, walking lunges require you to stabilize your knees and hips. The uneven surface of the sand increases the challenge of staying steady, explains Gaddour. Make the move more difficult by changing the position of your arms between reps. Start with your hands on your hips. In the next rep, extend your arms out in front of you, then move your hands behind your head, and, finally, reach your arms overhead. (Video: Barbell walking lunge)
2. Inchworm
You’ll work your shoulders and core more by doing this move in the sand than on a hard surface, says Gaddour. Make it harder by adding a pushup when you’ve walked your hands out in line with your shoulders.
3. Skater Jumps
Mimic the motion of a speed skater as you perform these lateral jumps. From standing, shift your weight to your left foot. Spring off your left foot, and jump to your right. Land on a slightly bent right leg, keeping your left foot off the ground, tucked behind your calf. Now jump to the left. Your arms should be moving across your chest from side to side in the direction that you’re jumping. (Search: Best isometric exercises)
In the Water
4. Wave Maker
Wade into the water to about waist deep. Start with your arms in front of you, elbows slightly bent, hands in fists. Hinge back slightly in your hips as you drive your fists into the water. Pull your hips forward again as you bring your arms back up into the air. You literally should be “making waves” in the water.
5. Tight Core Rotation
Stand chest- to neck deep in the ocean, your arms fully submerged. Extend your arms in front of you and clasp them in line with your sternum. Brace your core and swing your arms from side to side, no more than from shoulder tip to shoulder tip. The water creates resistance, so your arms have more to push against. (Shave more off your middle. Get the only exercise book you’ll ever need!)
6. Stationary Running
Stand waist deep in the water and run in place. Try to raise your knees above the water level—this will cause your abs and hip flexors to work harder. Running in water is easier on the knees than traditional running, plus you have to fight the current.
For more great tips and workouts, sign up for a Fitbie newsletter!
