Watch Beast Sports Athlete Tabi Campominosi (Klausen) perform her top 3 plank variations that can be done anywhere. Planks are great for core stability and sculpting your mid section.
1) Thread the needle- side blank with a twist
2) Hip dip side planks
3) Knee to Elbow Planks
Beach Workout: Get Pumped and Look Great!
There’s something about the
ocean that makes many of us forget about all of our problems and just be
in the moment. It’s a time where we can unwind and find relaxation from
the hustle and grind of our daily lives. The smell of the salt water in
the air. The sound of crashing waves and seagulls squawking. The cool
breeze coming off of the water. It’s paradise. What better place to fit
in an amazing workout to get you pumped and looking great? The beach
workout found in this article was designed to help you achieve a pump
and attain the fullness you’re looking for to impress the masses when
you strip down to your trunks or bikini.
Rise and Grind
If you gave me the power to lay everything out for you, I would recommend utilizing the beach workout found below first thing in the morning. Think of it as a rise and grind mentality. Sure, you’re at the beach to probably get away from work but that doesn’t mean you can’t rise early and get in a fantastic beach workout to kickstart your day. In fact, there are several reasons why I would actually recommend following this strategy.
When you are on vacation, many of us tend to get out of our rhythm. We want to wake up later, have a few extra adult beverages, eat food that we normally wouldn’t consider on our nutrition plan, and overall enjoy putting our feet up and relaxing. That’s all fine and dandy but if you don’t want to go home from the beach feeling like a beached whale, it would be a good idea to continue your workout regimen even while at the beach.
The reason behind starting your day off with your beach workout is multi-faceted. The first reason is to actually get you up and out of bed. Don’t waste your time on vacation sleeping in. You could have done that at home. The hardest part is getting up early but from there, everything tends to get easier. You get to hit the beach before the crowd gets there and the sand is completely consumed with people, beach towels, umbrellas, kids, and sand castles. You get to watch the sun rise while you work up a sweat as well, which is quite an experience in itself.
No Shoes… No Shirt… No Problem!
Where do we start? First thing’s first – find an area of the beach that isn’t overly populated with people’s belongings, beach towels, kids throwing the football around, and people running around that you’re going to get in the way. Feel free to lose the shoes and shirt, make yourself at home. Welcome to the best free gym you’ll ever find.
*Note: Any form of exercise comes with some inherent risk. An intense program such as a beach workout can have negative side effects if you have health issues known or unknown. It would be wise to consult with your doctor to ensure you are healthy enough before engaging in any workout program, including the one found in this article.
The first thing you want to do is get the blood pumping and muscles loose. To do this, you can either walk for five minutes or do something such as jumping jacks to warm up the body. If you walked to the beach, you can use that as your warm up. Following the warm-up, you will move directly into the workout.
The beach workout outlined below is to be completed as a circuit. Therefore, you are going to start with the first exercise and move your way through each until you complete them all. Then, start all over again. You can complete anywhere from 3-5 circuits of the beach workout.
Jaw-Dropping, Muscle-Pumping Beach Workout
Here are the meat and potatoes, or if you’re dieting, the grilled chicken and broccoli of the program (that was a joke). The purpose of the beach workout below is to not only help you burn calories but to also help you achieve a pump to have you looking your best the rest of the day.
After you are done with your workout, you are going to want to cool down for five minutes. Personally, I’d recommend saving yourself some time by using that cool down to walk back to the place you are staying while at the beach (assuming it would be a five minute or so walk) so you can get showered up and ready for the day OR if you have your swimsuit on, go jump in the ocean and walk around in the water using it as a little bit of resistance during your cool down.
Enjoy your time at the beach but don’t forget your workouts! Feel free to print out this beach workout and take it with you or screenshot it on your phone so you have it with you when you head to vacation. Stay healthy, stay fit, and most of all, have fun!
Rise and Grind
If you gave me the power to lay everything out for you, I would recommend utilizing the beach workout found below first thing in the morning. Think of it as a rise and grind mentality. Sure, you’re at the beach to probably get away from work but that doesn’t mean you can’t rise early and get in a fantastic beach workout to kickstart your day. In fact, there are several reasons why I would actually recommend following this strategy.
When you are on vacation, many of us tend to get out of our rhythm. We want to wake up later, have a few extra adult beverages, eat food that we normally wouldn’t consider on our nutrition plan, and overall enjoy putting our feet up and relaxing. That’s all fine and dandy but if you don’t want to go home from the beach feeling like a beached whale, it would be a good idea to continue your workout regimen even while at the beach.
The reason behind starting your day off with your beach workout is multi-faceted. The first reason is to actually get you up and out of bed. Don’t waste your time on vacation sleeping in. You could have done that at home. The hardest part is getting up early but from there, everything tends to get easier. You get to hit the beach before the crowd gets there and the sand is completely consumed with people, beach towels, umbrellas, kids, and sand castles. You get to watch the sun rise while you work up a sweat as well, which is quite an experience in itself.
Getting your workout in first thing upon
waking also ensures you actually get your workout in for the day. More
times than not, you may have good intentions of fitting in a beach
workout, but then you get busy, you spend time out in the sun with
family and/or friends which makes you tired and worn out and before you
know it you skipped the beach workout altogether. Therefore, get it done
early so you can enjoy the rest of your day along with carrying around
your pump following your fun beach workout.
No Shoes… No Shirt… No Problem!
Where do we start? First thing’s first – find an area of the beach that isn’t overly populated with people’s belongings, beach towels, kids throwing the football around, and people running around that you’re going to get in the way. Feel free to lose the shoes and shirt, make yourself at home. Welcome to the best free gym you’ll ever find.
*Note: Any form of exercise comes with some inherent risk. An intense program such as a beach workout can have negative side effects if you have health issues known or unknown. It would be wise to consult with your doctor to ensure you are healthy enough before engaging in any workout program, including the one found in this article.
The first thing you want to do is get the blood pumping and muscles loose. To do this, you can either walk for five minutes or do something such as jumping jacks to warm up the body. If you walked to the beach, you can use that as your warm up. Following the warm-up, you will move directly into the workout.
The beach workout outlined below is to be completed as a circuit. Therefore, you are going to start with the first exercise and move your way through each until you complete them all. Then, start all over again. You can complete anywhere from 3-5 circuits of the beach workout.
Jaw-Dropping, Muscle-Pumping Beach Workout
Here are the meat and potatoes, or if you’re dieting, the grilled chicken and broccoli of the program (that was a joke). The purpose of the beach workout below is to not only help you burn calories but to also help you achieve a pump to have you looking your best the rest of the day.
| Exercise | Repetitions |
| Jump Squats | 10-15 |
| Walking Lunges | 10-15 |
| Push Ups | 10-15 |
| Plank | 15-30 seconds |
| Alternating Shoulder Taps | 10-15 |
| Close-Grip Push Ups | 10-15 |
| Crunches | 15 |
| 20-Yard Sprint | 1 |
| Walk 20 Yards Back to Starting Point | 1 |
| Repeat 2-4 more times | |
After you are done with your workout, you are going to want to cool down for five minutes. Personally, I’d recommend saving yourself some time by using that cool down to walk back to the place you are staying while at the beach (assuming it would be a five minute or so walk) so you can get showered up and ready for the day OR if you have your swimsuit on, go jump in the ocean and walk around in the water using it as a little bit of resistance during your cool down.
Enjoy your time at the beach but don’t forget your workouts! Feel free to print out this beach workout and take it with you or screenshot it on your phone so you have it with you when you head to vacation. Stay healthy, stay fit, and most of all, have fun!
