Want to get beach ready?

Sometimes you have to take the mountain to Muhammad, so to get beach body ready this summer, it’s time to hit the sand with this 20 minute workout.

In honour of the better weather coming our way (fingers crossed) try this 20 minute beach blast to get ready for the sunny season.

The aim is to complete as many rounds as possible in 20 minutes, with every round followed by a sandy sprint. No rest, just give it all you’ve got for this high intensity workout.

Beach Training

Sand makes you work harder.

As the sand beneath you is constantly moving your central nervous system is forced to recruit extra muscle fibres to help you to stabilise. The sand works against you, as a soft surface absorbing more of your energy, particularly on plyometric moves such as the burpee lateral jumps or long jump. This means you’re forced to work that extra bit harder to push off, as you sink into the sand each time you move.

For those with weaker joints, the sands soft nature also cushions the impact of plyometric movements, meaning less stress on the joints and less time spent recovering.

Before you start:

Check the area for all of the following so you know your workout zone is suitable and safe to use:

  • Is it level?
  • Is there any glass or sharp objects?
  • Dog poo. Enough said.
  • Ensure you have water handy, if you’re training outside and it’s nice and warm, make sure you stay hydrated.

Beach Workout

Sundried Sandy Sprints

10 Walkouts

Stand with your feet hip width apart. Bend over and place your hands on the sand in front of you, as close to your feet as possible. Now walk your hands out until they are underneath your shoulders and you’re in the full plank position. Reverse the exercise by walking your hands back towards your feet, bum in the air and then standing back up when you can’t walk your hands back any further.

10 Skaters

Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further, like you were ice skating. A jump in both directions counts as 1 rep.

10 Lateral jump burpees

Start by completing a regular burpee, but then instead of exploding back to your start position, launch yourself sideways. Keep your feet together and jump laterally before completing the next burpee.

10 Roll back sit ups

Lie on the sand and curl your legs up towards your chest, using your bent legs as levers roll up onto your shoulder blades. Rock forward into a sit up, using the momentum to carry the movement on until you are stood all the way up. Jump at the top of the movement and then lie back down ready for the next move.

10 Split leg thrusters

Start in and extended plank with your hands under your shoulders on the sand. Jump your legs forward towards your hands, splitting them to land towards either shoulder and then jump to return them to the start.

10 Hindu push ups

This move looks like a cross between a yoga flow and a push up. Start in a downward dog position. Hand under your shoulders, legs straight and bum in the air so your body forms a V shape. In a swooping motion, leading with the head, drive your head through your hands and lower your stomach, arching your back so you finish in up dog. Reverse the fluid movement leading with your bum. Try to keep the entire movement smooth and fluid and don’t hold your breath!

10 Mountain climbers

Start in an extended plank, hands under shoulders. Run your feet into your chest as fast as you can. One rep counts as each knee moving forward and back.

10 Jump squat reaches

Start by coming onto all fours and then hover your knees off the sand. From this position jump your feet into a wide squat, they should land either side of your hands. Once your feet land, sink all your weight back into your heels and reach both arms up towards the sky. Pause in this deep squat reach, before bringing your hands back down to the outsides of your shoulders and jumping your feet back to all fours. This move requires good flexibility as well as balance.

Sandy Sprints

Option 1: Sprint as fast as you can between two markers for 30 seconds.

Option 2: Got no room? Sandy sprint on the spot, bring your knees up higher to add intensity.

That’s one round complete, the aim is to do as many as you can in 20 minutes, so GO GO GO!


Good luck.

  • Posted byVictoria Gardner /
  • Outdoor