Beach Body Training – Get a Great Workout at the Beach


Logs, sand, trees, benches, rocks, and water. Sounds like a bunch of random items but if you look closer you will notice that these are all essentially pieces of gym equipment that can be very effective. Some of the hardest training is performed in the elements without any weights or cardio machines. If you really want to challenge yourself like a Navy Seal, you can get a killer workout right at the beach! Here are some great tips to help you implement a few training routines the next time your feet hit the sand.

  • Find a nice long log or cement parking stopper. Look for something you can walk on but also balance on. Try walking along it and see how it feels. Go forward and backward while going slow. 
  • Once you have found a stable structure, do a set of walking lunges forward and backward for 2 full sets and focus on your technique and form while staying stable on the structure.
  • Jump off and do some pushups on the ground for 20 repetitions. Get right back on the log and repeat a set of lunges.
  • Perform one more set of pushups and then we will go onto the next exercise.
  • Find some dry sand and perform mountain climbers for 2 sets of 10 reps per leg. Then bear crawl forward and backward for 10 steps per leg, then side to side.
  • Catch your breath, stretch and get ready for the next round. With your shoes and socks off, get into the water up to your knees and perform jumping jacks for 2 minutes or 120 reps total while rotating 180 degrees to face opposite directions after every 20 reps.
  • Grab a couple of rocks about the same size and weight and find a bench or stable structure on the beach.
  • While facing the bench, perform 10 step-ups alternating each step while counting one rep per leg. Now do 15 front shoulder raises, 15 side raises and then 15 reverse raises. Repeat this combo 2 more times and then stretch and rest again for 3-5 minutes. If you are using rocks, switch hands every set so you get some balance between your muscles since they are not going to be the exact weight.
  • Use the same rocks to perform a combo deadlift to overhead press for 3 sets of 10 reps. Again, switch rocks between hands every 5 reps. This is the end so you want to find a patch of grass or area for some crunches and stretching.

Make sure to bring plenty of water with you for hydration and keep a protein bar or bag of nuts on hand in case you do need some quick fuel. The water is an even higher priority if the weather is warmer.

This workout can be as easy or as intense as you want it to be. Speed and intensity can be pushed as far as you need to go in order to improve your present fitness level which makes this routine ideal for anyone to try out. There are also various ways to increase the difficulty by adding heavier resistance, taller logs, slower repetitions, larger rocks, etc.

Stretching must not be skipped or ignored. Make sure you breathe properly during these exercises which means exhaling on the portion of the exercise when you exert force (concentric portion). This will allow you to perform the movements more effectively.

It does not get any more basic than that to get a great workout using natural resources at the beach to help you stay fit. Print out this routine and keep it with you if you ever need a fun change to your normal routine or for when you want to get outdoors but need to get your workout in. Try this workout with friends and increase the challenge through friendly competition. You will look amazing walking around at the beach in your new swimsuit after this intense workout because you will have a nice full pump in your muscles!

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About Author

Linda Cusmano

Linda is a national level fitness and figure pro who dabbles in bodybuilding competitions, obstacle and strength challenges along with fitness model competitions. She is a triple certified elite personal trainer and the owner of Body Rush Personal Training. See my profile page for more information!

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