Skip to main content

« Back

3 Great 'Back to the Beach' Bodyweight Workouts

Jun 22, 2021

Vacations are back! And everyone needs one in a big, bad way.

If you’re heading to the beach this summer, that’s awesome! You may be concerned about finding time for your regular exercise regimen while at the shore, but don’t worry. The Fitness Together team has pulled together 3 of the best ‘Back to the Beach’ bodyweight workouts that are perfect for the sand and the surf. In fact, the uneven surface of the beach sand is ideal for working out all muscle groups and can even yield more benefits faster.

Check out our “Back to the Beach” bodyweight workout tips below, enjoy some fun (and some fitness) in the sun, and we’ll be here to help you make new workout waves when you return.

  • Bear Crawls: Tapping into the strength of your abs, quads, and shoulders, bear crawls are phenomenal core builders, as your weight is supported entirely by your hands and feet. Starting in a push-up position, with feet hip-distance apart and hands directly beneath your shoulders, move your right hand and left leg forward simultaneously, then immediately swap sides, crawling forward. Be sure to keep your hips level with your shoulders and try to stay as low as you can go.
  • Crab Walk: This crustacean-inspired exercise is perfect for burning off those calories after you return from the crab house! Seated with feet in front of you, place your hands at your hips and press off the sand with your hands and your feet. With hips off the ground, tighten your abs and crawl across the beach by alternating left foot and right hand, left hand and right foot. Burn fat while toning your triceps, hamstrings, back, arms, and shoulders (and entertain any nearby children to boot!)
  • Landshark Lunge: Ready for a challenge? The sand provides great resistance for this walking lunge exercise, offering a bit of a challenge while you improve your balance. Start with your hands behind your head, feet hip-width apart, before taking a large step forward, lunging until knees are bent at a 90° angle. Then, push off of your rear foot, bringing it forward, and continue directly into another lunge. Keeping your back straight, and your core tightened, aim to stay as low as possible as you advance through the sand.


Kettlebell in a Bucket: Mix things up a bit at the beach and add a kettlebell routine to your bodyweight workouts.

Pack a beach pail with wet or dry sand (wetter = heavier) and alternate between deadlifts and swings.

For deadlifts, hold the heavy bucket with both hands, and with your feet spread shoulder-width apart and your shoulders pulled back, bend your knees and lean forward so that the bucket touches the ground before quickly returning to a standing position. Use your hips, not your back.

For swings, again grip the bucket with both hands. With feet slightly more than shoulder-width apart, engage your core and soften your knees. Bend from the hips, pushing your buttocks backwards. Drive through your heels and swing your makeshift kettlebell to chest height, arms extended.

The Fitness Together team hopes this list is helpful as you pack for your beach vacation. Call us with any questions at 410-750-2228.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.