9 Exercises for the Beach and the Sea

Tagged with:


Share this:

The beach is an ideal place to exercise and the sand itself is a great piece of equipment. Have you ever thought about taking your gym routine with you on holiday?

When we go on holiday, many of us leave behind our exercise routine. The gym bag stays under the bed and our pace of life slows down. Whilst our holidays are supposed to help us recoup our energy and have a rest, it’s okay to take a bit of time to exercise and keep fit.

Your muscles will usually have an extra challenge stabilising whilst exercising on the sand so it’s a great opportunity to really challenge yourself – try running on the sand for just 5 minutes and you’ll feel like you’ve done a 5k race!


Running Beach

Beach Warm-Ups

Ten minutes is all you need. Set up two towels 20 meters apart from one another.  To warm yourself up (yes you still have to warm up even in warm weather), start with 30 seconds of skipping. I don’t mean with a rope - but skipping like hop, skip and jump. Then complete 30 seconds of walking lunges (wide strides dipping the knees). Follow this by three sets of the exercises below with 30 seconds of rest between each round.


Inchworm Push-Ups

Bend at the waist, hands and feet on the floor in an upside down V shape, walk your hands away from your feet so you’re in a plank position. Do one push-up, walk your feet towards your hands and then repeat.


Single-Leg Bounding

These are a little bit like hopping and running combined – lift the right knee up and leap off the left leg whilst pushing forward – pump your arms like you are running. Repeat on the other side.


Plank Drag (Caterpillar Crawl)

Keep the towels set at 20 metres apart. Start in a plank position with your toes on one of the towels. Drag your toes towards your hands by engaging your core (so you are in an upside down V shape), then walk your hands out again towards the far towel.


Sidewinder Shuffle

Lay down on your back and shuffle your body sideways from one towel to the other, facing the same way as you go there and back – you’re doing it right if you end up looking a bit like a snake!


Long Jumps

Bend your knees and jump as far as you can from one towel to the other! Keep jumping for 30 seconds.


Whilst, the sand on the beach can be used to challenge yourself, the sea can also be used as a piece of exercise equipment:


Girl on the SeaWater Running

With the water slightly above the knee run, you will find it hard to pull your feet from under the water and you will also experience drag. Run at an intensity of 60% to 80% of your maximum speed for 10 meters, then stop rest for a minute and repeat 4 or 5 times.


Fist Swim

Swim as you normally would but instead of using your hands as cups to help power through the water, form a fist – you’ll find it much harder and will use more arm muscle.  Start with a 10 metre swim and rest for a minute then repeat.


Squat Jumps

With the water at waist height, do a ¾ squat then jump as high as you can, rest for  ten seconds and repeat on the other side, rest for ten seconds and then do it with both legs, repeat 8- 10 times.


Will you be exercising on your beach holiday?

Don’t let a holiday be an excuse for letting go of your exercise regime - just take out maybe an hour of your day to give it a try. If you have a go, take some pics and send them to us on Facebook or Twitter!