• Motivate Fitness

3 Killer Beach/Water Workouts



As we enter the height of vacation season, it can be really easy to get knocked off track with regards to our nutrition and fitness programs. We certainly understand that vacation is a great time to rejuvenate however, when missing a week or more of our healthy routines, it can become incredibly difficult to get back on track.


Many times, we see people struggle to get back to the gym until late September and by then, all the progress they made has been lost. What’s worst is that now they have to start all over again! Please don’t let this be you!!


So, if you are heading to the beach for vacation try some of these fun activities as a way to keep you on-track. Plus, variety is always a good idea and it’s a great way to jump start your body if your current program has been a bit stagnant. We guarantee you will feel different muscles that you haven't felt before. Not only are they great full body exercises but they are also a lot of fun.


Sand Workout

  • Shuttle Runs- Make three parallel lines in the sand, 5 yards apart. Straddle the middle line with your knees slightly bent and your arms bent so your hands are in front of your thighs. Move to your right and bend at the knees to touch the line with your right hand, then run to the left and touch the far left line with your left hand. Then return to the middle and continue until you've completed four runs to each side.

  • Heavy Sand Skips- Skip forward so that you're jumping and landing on the same foot. Work on leaping as high as possible by driving your knee upward as you push off the ground with your opposite foot. Do five skips on each leg.

  • Jump and Stick - Stand with your feet about shoulder-width apart, hands beside your thighs. Jump straight up, then land on only one leg with your knees bent, your shoulders slightly forward, and your butt and hips back. Your hands can end up slightly out to your sides and in front of you for balance. Try to steady yourself for 2 seconds, then return to the starting position and jump again. Alternate the leg you land on and do 5 jumps on each leg in the heavy sand.

  • Push-ups- As many as you can varying your hand width from narrow to wide each set.

  • Life Guard Stand Body Weight Rows - using a lifeguard grab the middle slat on the side of the stand and walk underneath the stand. With feet flat and knees bent perform as many body weight rows as you can.




Pool Workout

  • Treading Intervals- In deep water, tread as hard as you can for 30 seconds. Then go easy or float on your back for 30 seconds. Fit in 30 bursts over your afternoon at the pool and you'll scorch nearly 300 calories.

  • The Blender- In waist-deep water, quickly swing right leg forward. Pause, then pull it back against the current to starting position. Next, swing leg to side, then back. Alternate legs for 10 to 15 cycles.

  • The Helicopter- Squat in waist- to rib cage-deep water, then jump up and "jog" vigorously for a count of 6. Repeat for 1 minute, then rest for 15 seconds. Do 2 more times.

  • Arm Presses- Stand in chest-deep water with palms open and fingers spread and move your arms back and forth and up and down. Increase your speed for a greater challenge. Repeat for 1 minute, then rest for 15 seconds. Do 2 more times.

Ocean Workout

  • Wave Jumping- Head out into waist-deep water, crouch down, and jump over the waves as they come in. Try jumping backward or sideways, or scissoring your legs.

  • The Ocean Push-and-Pull- Simply staying upright as the waves hit you works your abs and back to tone your torso. You can turn your back to the waves as well. Also try balancing on one foot to work more muscles.

  • Surf Runs- Head out into waist-deep water and run parallel to the shore line against the current. Go for 30 to 40 yards then walk back and repeat.

  • Breaststroke- Head out into waist-deep water and swim parallel to the shore line against the current. Go for 50 to 100 yards then walk back and repeat.





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