We get it, the holidays are for hitting the beach, not wasting hours indoors at the gym. But, while you’re spending the vacation relaxing, it’s also important to remember to stay active throughout your holiday. Instead of spending hours in the gym, why not take your exercise to the beach instead? Taking your workout outdoors will offer a refreshing change of scenery and this high-intensity equipment-free exercise session is guaranteed to help you work up a sweat.
Beach workouts are great because the loose sand makes muscles work harder to maintain grip and balance, and can double the number of calories you burn. Not sure about which exercises are the best to do? Keep reading for 5 easy, equipment-free exercises you to take to the beach.
1. The sand sprint
This one is super easy. To get started simply place two towels, cones, or any two objects you have lying around, about 15 to 20 metres apart and sprint as fast as you can from one to the other. Do five sprints there and back (10 in total) and focus on maintaining your speed throughout. Just remember to pace yourself or you’ll burn out halfway through, running on the sand can be tough!
2. The beach crawl
This one is a killer core exercise and will help combat belly bloat this festive season. Get down into a plank position on dry sand and crawl forward using your forearms and toes. While you crawl, make sure to keep your core engaged and crawl for 60 seconds. 60 seconds too long? You can also try crawling between two towels as you did with the sprints.
3. Surfer get-ups
Love surfing? Take your surf moves to the sand for a killer workout. Start off in a low plank position with your hands on the sand at shoulder height. Hoist yourself up into a squat with one foot in front of the other as if you were standing on a surfboard. Repeat 10 times to really feel the burn.
4. Walking lunges
This one is super simple and is a great way to get those glutes and hamstrings working. Make use of all the open space you have at the beach with walking lunges. Step forward on one foot and bend so your other knee touches the sand. Repeat six times on each side.
5. The towel dust
While standing upright, hold your towel with a corner in each hand. Lift your arms and wave the towel in fast, firm movements for 30 seconds. Repeat 3 times and you’ve got a set!
Once you’re done breaking a sweat, treat yourself and your muscles with a nice cool dip in the ocean.
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