July 2, 2019

3 Simple Workouts You Can Do At The Beach

Chloe and Pamela Working Out at the beach

There are TONS of fun ways to break a sweat and keep your body in tip-top shape with family and friends when you are away on vacation

I think we can all agree that most of our normal routines regarding fitness and health get thrown out the window whilst travelling, going on holiday or taking a break from the hustle and bustle of life itself!

Whether it be:

  • Not having access to equipment

  • Sleeping odd hours in different time zones

  • Not having a kitchen/fridge to meal prep

  • Unfamiliarity within workout spaces

  • The idea of maximising optimum relaxation beach vibes... the list goes on!

    Working out on holiday can be tough and usually swept to the side in some way or another.

    We are creatures of habit and therefore changing and adjusting the way we workout can sometimes be daunting and annoying, especially if we have no access to a gym.

Chloe working out at the beach

Taking your workouts straight to the beach is a brilliant way to enjoy time with your friends and/or family during your holiday in paradise. Working out on a beach will challenge your stability, agility, mental toughness and overall fitness level. Sand is easy on the joints. The unstable surface is extremely effective in working the core, glutes, hamstrings, thighs, calves and feet. It will also challenge your aerobic and anaerobic systems, so you’ll not only work that cardiovascular endurance, but you’ll build strength and burn calories at the same time! 

Keep in mind that your body may not be used to working out on sand and/or in water, therefore your muscles will be moving in new and sometimes weird ways. This can feel foreign even if the exercise or posture is something you’ve done a thousand times before on stable ground. Make sure you’re activating the muscles correctly and executing correct form. Just be careful the first time you are on these surfaces - until you know how your body will react.

Please see below for a few of my favourite, feel good family beach workouts that will really get the blood pumping and will allow you to stay on track whilst catching a well-needed break. There is absolutely zero equipment required and coupled with the sand you will definitely feel the burn!

No excuses not to work out now!


Rest 30 secs after each set.
Repeat for a total of 3 rounds, 60 secs rest between each round.

⁣Each round consists of:⁣
Walking Lunges: 12 reps x 3 sets/per leg
Squat Jumps: 12 reps x 3 sets
Mountain Climbers: 20 reps x 2 sets/per leg
Squat Pulses: 30 reps
Tricep Dip: 12 reps x 3 sets

⁣⁣Rest 30 secs after each set.⁣⁣
Repeat for a total of 3 rounds, 60 secs rest between each round.⁣⁣

⁣⁣Each round consists of:⁣⁣
Sprint: 100m, jog back x 3 sets
Plank Hip Dips: 20 reps x 3 sets
Lateral Ice Skaters: 20 reps x 3 sets
Ocean Burpees: 12 reps x 3 sets (in shallow water if possible)
Bear Crawls: 20 reps x 3 sets (forwards and backwards)

Rest 30 secs after each set.⁣⁣⁣
Repeat for a total of 3 rounds, 60 secs rest between each round.⁣⁣⁣

⁣⁣⁣Each round consists of:⁣⁣⁣
Partner Crunches: 20 reps x 3 sets
Squat and High Plank: 12 reps x 3 sets
Push-ups and High-fives: 20 reps x 3 sets
Single Leg Pistol Squats: 8 reps x 3 sets (partner to help for balance)
Sprint Tag: 3 sets (partner that is not sprinting will shadowbox on the spot)



About the author


Growing up in New Zealand, Chloe have been dancing for as long as she could remember. She was already dancing on stage by the age of 5 and fast forward 20 years she continues to do it professionally around the world.

Specialising in different genres of dance, aerobics, pilates, working with children, barre and pre- and post-natal (barre), Chloe finds joy in seeing her clients feeling good in their own skin and walking out the door with a beaming smiles, sweat dripping and endorphins flowing after a session.




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