{"id":53281,"date":"2023-07-20T12:53:44","date_gmt":"2023-07-20T12:53:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53281"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"beach-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/","title":{"rendered":"8 Beach Exercises To Do For A Full Body Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#What_Is_Beach_Body_Fitness\" >What Is Beach Body Fitness?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Increased_Resistance\" >Increased Resistance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Improved_Balance_And_Stability\" >Improved Balance And Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Lower_Impact\" >Lower Impact<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Burns_More_Calories\" >Burns More Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Enhances_Mental_Well-Being\" >Enhances Mental Well-Being<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#What_Muscles_Are_Best_For_Beach\" >What Muscles Are Best For Beach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#What_Exercise_I_Can_Do_On_The_Beach\" >What Exercise I Can Do On The Beach?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Beach_Sprints_Lower_Body_Cardiovascular\" >Beach Sprints (Lower Body, Cardiovascular)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Sand_Push-Ups_Chest_Arms_Core\" >Sand Push-Ups (Chest, Arms, Core)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Ocean_Squats_Lower_Body\" >Ocean Squats (Lower Body)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Resistance_Band_Rows_Back_Arms\" >Resistance Band Rows (Back, Arms)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Beach_Burpees_Full_Body\" >Beach Burpees (Full Body)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Dumbbell_Walking_Lunges_Lower_Body_Core\" >Dumbbell Walking Lunges (Lower Body, Core)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Swimming_Full_Body_Cardiovascular\" >Swimming (Full Body, Cardiovascular)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Sand_Plank_Core_Arms\" >Sand Plank (Core, Arms)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#How_To_Create_A_Beach_Workout_Program\" >How To Create A Beach Workout Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Identify_Your_Fitness_Goals\" >Identify Your Fitness Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Choose_Your_Exercises\" >Choose Your Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Plan_Your_Workout_Structure\" >Plan Your Workout Structure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Decide_On_Sets_And_Reps\" >Decide On Sets And Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Schedule_Your_Workouts\" >Schedule Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Prepare_For_Your_Workout\" >Prepare For Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Warm-Up_And_Cool_Down\" >Warm-Up And Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Stay_Safe_And_Listen_To_Your_Body\" >Stay Safe And Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#How_Can_I_Lose_Weight_On_The_Beach\" >How Can I Lose Weight On The Beach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#How_Do_You_Burn_Calories_On_The_Beach\" >How Do You Burn Calories On The Beach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#How_Can_I_Be_Active_At_The_Beach\" >How Can I Be Active At The Beach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#What_Are_Some_Fat_Burning_Exercises_At_The_Beach\" >What Are Some Fat Burning Exercises At The Beach?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Eat, drink, play, and watch the sunset. These top the list for most when they think about a day at the beach. Thinking of that, have you ever considered using the sandy shores as your personal gym? <\/span><span style=\"font-weight: 400;\">With the sound of waves crashing, the feel of sand beneath your feet, and the sight of the endless horizon, it&#8217;s a sensory experience that no indoor gym can replicate. As a plus, there&#8217;s the added resistance from moving on the sand, meaning you can use beach workouts to build muscle.\u00a0<\/span><span style=\"font-weight: 400;\">In this article we&#8217;re going to explore eight beach exercises that will give you a full body workout, helping you build strength, endurance, and flexibility while you soak up the sun and sea air.\u00a0<\/span><span style=\"font-weight: 400;\">Whether you&#8217;re needing a partner beach workout, or a beach workout program that you can tweak to your own level, read on for some inspiration.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_13_max_GifBeach_V2_ggl.gif\" alt=\"Get Your Personalized Beach Workout Plan\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Beach_Body_Fitness\"><\/span><strong>What Is Beach Body Fitness?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beach body fitness is a type of training program that focuses on combining strength, endurance, and flexibility exercises while outdoors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s designed to give you a <a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\">full body workout<\/a> while also taking advantage of the natural beauty of your surroundings. The sand, sea air and endorphin-inducing ocean waves all add up to create an ideal environment for a workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The effectiveness of beach workouts has been well documented, at least based on anecdotal reports from expert trainers, and there&#8217;s also scientific evidence to support the claims.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies into beach running, for example, confirm what we have already experienced, that it requires significantly more muscular effort than running on a flat surface (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244001800517\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This means that the resistance from the sand provides an extra challenge to your muscles, encouraging greater strength gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is proof that working out on the beach isn&#8217;t just about enjoying the beautiful scenery; it also presents some distinct physical challenges that can enhance your <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">workout routine<\/a>. Here are some specific benefits you stand to gain:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Resistance\"><\/span><strong>Increased Resistance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The unstable and shifting nature of sand provides added resistance compared to hard surfaces. This makes your muscles work harder during exercises, resulting in increased strength and endurance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Balance_And_Stability\"><\/span><strong>Improved Balance And Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The uneven surface of the beach challenges your balance and stability, engaging your core and smaller stabilizing muscles which are often neglected in regular gym workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Impact\"><\/span><strong>Lower Impact<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sand is softer and more forgiving than concrete, reducing the impact on your joints during high-intensity activities such as running or <a href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/\">jumping<\/a>. This makes beach workouts a good option for people with joint concerns.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burns_More_Calories\"><\/span><strong>Burns More Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that you can burn up to 30% more calories during a beach workout, compared to a similar workout performed on a hard surface (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244001800517\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhances_Mental_Well-Being\"><\/span><strong>Enhances Mental Well-Being<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The serene environment of the beach can help reduce stress, improve mood, and promote a sense of well-being (<\/span><a href=\"https:\/\/www.webmd.com\/mental-health\/mental-health-benefits-of-the-beach\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bikini-body-workout-plan-at-home\/\"><i>Simple Bikini Body Workout Plan At Home Just In Time For Summer<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-53278 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/123-1024x576.png\" alt=\"beach exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/123.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/123-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/123.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/123-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/123.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Are_Best_For_Beach\"><\/span><strong>What Muscles Are Best For Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most of the major muscle groups can be targeted with beach workouts, but there are certain areas of the body that benefit more than others. Below are the top muscle groups you should focus on when designing your beach workout program:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Abs<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Core workouts such as planks, shoulder tap planks, or hanging leg raises can help strengthen your abs and overall core stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs:<\/b><span style=\"font-weight: 400;\"> Exercises like sprints, squat jumps, walking lunges, and Bulgarian split squats can target your quads, hamstrings, and glutes. The sand&#8217;s resistance can make these exercises even more effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulders and Arms:<\/b><span style=\"font-weight: 400;\"> Push-ups, dips, bear crawls, and bench presses (or any horizontal pushing exercise) can work your biceps, triceps, and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back<\/b><span style=\"font-weight: 400;\">: Exercises like the dumbbell row or pull-ups can help build your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Body:<\/b><span style=\"font-weight: 400;\"> Many beach exercises, like skaters, medicine ball slams, or crab toe touches, work multiple muscle groups at once, providing an effective full-body workout.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_I_Can_Do_On_The_Beach\"><\/span><strong>What Exercise I Can Do On The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a comprehensive list of eight beach exercises that provide a full-body workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beach_Sprints_Lower_Body_Cardiovascular\"><\/span><strong>Beach Sprints (Lower Body, Cardiovascular)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by marking two points in the sand about 40-50 meters apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint from one point to the other, then walk back to the start. The sand will add resistance, making the sprint more challenging.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This exercise works the lower body muscles and improves cardiovascular fitness.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><span style=\"font-weight: 400;\">: 3 sets of 5 sprints<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate\/Advanced:<\/b><span style=\"font-weight: 400;\"> 5 sets of 10 sprints<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Sand_Push-Ups_Chest_Arms_Core\"><\/span><strong>Sand Push-Ups (Chest, Arms, Core)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a standard push-up position with your hands shoulder-width apart in the sand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest nearly touches the sand, then push back up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The instability of the sand will engage your core more than a regular push-up.<\/span><\/p>\n<p><b>Beginners<\/b><span style=\"font-weight: 400;\">: 3 sets of 5-10 reps<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: 4 sets of 15-20 reps<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ocean_Squats_Lower_Body\"><\/span><strong>Ocean Squats (Lower Body)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in waist-deep water with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down as if sitting in a chair, keeping your knees over your ankles, then push back up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The water provides resistance, especially when you move quickly.<\/span><\/p>\n<p><b>Beginners:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-15 reps<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: 4 sets of 20-25 reps<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-53277 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Resistance_Band_Rows_Back_Arms\"><\/span><strong>Resistance Band Rows (Back, Arms)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap a resistance band around a sturdy object like a beach umbrella at chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one end in each hand, step back until the band is taut, then pull the ends towards your chest.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This exercise targets the back and arms.<\/span><\/p>\n<p><b>Beginners:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-12 reps<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: 4 sets of 15-20 reps<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beach_Burpees_Full_Body\"><\/span><strong>Beach Burpees (Full Body)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a standing position, drop into a squat, and place your hands on the sand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now kick back into a plank, do a push-up, jump your feet back to your hands, then jump up and clap your hands above your head.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This is a full-body exercise that also gets your heart rate up.<\/span><\/p>\n<p><b>Beginners:<\/b><span style=\"font-weight: 400;\"> 3 sets of 5-10 reps<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: 4 sets of 10-15 reps<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Walking_Lunges_Lower_Body_Core\"><\/span><strong>Dumbbell Walking Lunges (Lower Body, Core)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding a dumbbell in each hand, take a step forward with your right foot and lower your body until your right knee is at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up and bring your left foot forward to repeat the movement.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Walking lunges work your lower body and core.<\/span><\/p>\n<p><b>Beginners<\/b><span style=\"font-weight: 400;\">: 3 sets of 10 lunges each leg<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: 4 sets of 15 lunges each leg<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Swimming_Full_Body_Cardiovascular\"><\/span><strong>Swimming (Full Body, Cardiovascular)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swim parallel to the shore in waist or chest-deep water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try different strokes to engage different muscle groups.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Swimming is an excellent low-impact, full-body exercise that also improves cardiovascular fitness.<\/span><\/p>\n<p><b>Beginners<\/b><span style=\"font-weight: 400;\">: Swim for 10-15 minutes<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: Swim for 20-30 minutes<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-53276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22-1024x576.png\" alt=\"beach exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sand_Plank_Core_Arms\"><\/span><strong>Sand Plank (Core, Arms)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a plank position in the sand. Your body should form a straight line from your shoulders to your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and hold the position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Planks primarily work the core, but also engage the arms and shoulders.<\/span><\/p>\n<p><b>Beginners<\/b><span style=\"font-weight: 400;\">: 3 sets of 20-30 second holds<\/span><\/p>\n<p><b>Intermediate\/Advanced<\/b><span style=\"font-weight: 400;\">: 3 sets of 45-60 second holds<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_A_Beach_Workout_Program\"><\/span><strong>How To Create A Beach Workout Program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a beach workout program is an exciting way to mix up your fitness routine and take advantage of the natural terrain and beauty of the beach. Here&#8217;s a step-by-step guide on how to create one:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Identify_Your_Fitness_Goals\"><\/span><strong>Identify Your Fitness Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you looking to build strength, improve cardio, lose weight, or just stay active? Your goals will determine the type of exercises you incorporate into your workout program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, beach exercises to lose weight are different from exercises to improve strength. Beach exercises for beginners may also vary from those for advanced individuals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Your_Exercises\"><\/span><strong>Choose Your Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Based on your goals, choose a variety of exercises that target different muscle groups. Consider exercises like beach sprints, sand push-ups, ocean squats, beach burpees, and swimming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have access to equipment, you can also include exercises like resistance band rows or dumbbell walking lunges.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/morning-workout-benefits\/\"><i>9 Morning Workout Benefits That Will Make You Rethink Your Routine<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plan_Your_Workout_Structure\"><\/span><strong>Plan Your Workout Structure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Decide how you&#8217;ll structure your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could do a circuit workout (doing one set of each exercise with minimal rest in between, then repeating the circuit), a <a href=\"https:\/\/betterme.world\/articles\/treadmill-hiit-workout\/\">HIIT workout<\/a> (alternating between high-intensity exercises and rest), or a traditional workout (completing all sets of one exercise before moving on to the next).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decide_On_Sets_And_Reps\"><\/span><strong>Decide On Sets And Reps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The number of sets and reps for each exercise will depend on your fitness level and goals. A good starting point would be 3 sets of 10-15 reps for strength exercises and 20-30 minutes for cardio exercises like swimming or beach sprints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Schedule_Your_Workouts\"><\/span><strong>Schedule Your Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plan when you&#8217;ll do your beach workouts. Aim for at least three times a week for a balanced fitness routine. Remember to include rest days to allow your body to recover.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prepare_For_Your_Workout\"><\/span><strong>Prepare For Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pack everything you&#8217;ll need for your workout, including water, sunscreen, a towel, and any equipment you plan to use. Dress in workout clothes that are suitable for the beach and the weather.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up_And_Cool_Down\"><\/span><strong>Warm-Up And Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Always start your workout with a warm-up to prepare your muscles for exercise and prevent injury. This could be a brisk walk or light jog on the beach. After your workout, cool down with light stretching or yoga.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-53275 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21-1024x576.png\" alt=\"beach exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Safe_And_Listen_To_Your_Body\"><\/span><strong>Stay Safe And Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take precautions to stay safe during your beach workout. Stay hydrated, wear sun protection, and be mindful of your surroundings. Listen to your body and modify or stop exercises if you feel pain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Lose_Weight_On_The_Beach\"><\/span><strong>How Can I Lose Weight On The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can lose weight on the beach by doing beach exercises that are specifically designed to burn fat. Combined with the right diet, beach workouts will help you lose weight in a healthy and effective manner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some ways you can achieve this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beach Walks or Runs<\/b><span style=\"font-weight: 400;\">: The resistance provided by sand makes these activities more challenging than their counterparts on hard surfaces, helping you burn more calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming:<\/b><span style=\"font-weight: 400;\"> Swimming in the ocean is a full-body workout that improves cardiovascular health and tones muscles. It&#8217;s also a great way to stay cool while exercising.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beach Sports<\/b><span style=\"font-weight: 400;\">: Games like beach volleyball, frisbee, or soccer can burn a significant amount of calories while providing a fun group activity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga or Pilates<\/b><span style=\"font-weight: 400;\">: These practices can be done on the beach to enhance balance, flexibility, and strength. They can also help reduce stress, which is beneficial for weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cycling or Rollerblading<\/b><span style=\"font-weight: 400;\">: If there&#8217;s a boardwalk or paved path, these activities are great for cardiovascular health and can help with weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Healthily<\/b><span style=\"font-weight: 400;\">: Pack nutritious snacks like fruits, vegetables, and protein bars to avoid the temptation of less healthy beach food options. Stay hydrated with water instead of sugary drinks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Active:<\/b><span style=\"font-weight: 400;\"> Even simple activities like building a sandcastle, collecting seashells, or exploring the coastline can keep you moving and help burn calories.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Do_You_Burn_Calories_On_The_Beach\"><\/span><strong>How Do You Burn Calories On The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burning calories on the beach is an exciting, fun-filled experience that combines the benefits of a natural environment with physical exertion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to burning calories at the beach lies in increasing your heart rate and engaging multiple muscle groups, which can be achieved through activities like swimming or beach volleyball.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you swim, for instance, almost all your body muscles are put into action, leading to significant calorie burn. Similarly, beach volleyball involves constant movement, jumping, and stretching, which helps burn calories while providing a full-body workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Can_I_Be_Active_At_The_Beach\"><\/span><strong>How Can I Be Active At The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being active at the beach involves more than just lying in the sun or taking leisurely walks. To increase your activity levels, incorporate exercises or games that require physical exertion. For example, you could play frisbee, soccer, or tag with friends or family.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, building sandcastles or digging holes can be surprisingly demanding physically. If you prefer solitary activities, consider paddleboarding, surfing, or yoga. Each of these activities requires balance and engages your core, helping you stay active while enjoying the beach.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generhttps:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercisesated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-53274 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/20-1024x576.png\" alt=\"beach exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/20.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/20-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/20.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/20-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/20.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_Some_Fat_Burning_Exercises_At_The_Beach\"><\/span><strong>What Are Some Fat Burning Exercises At The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fat burning exercises at the beach generally involve high-intensity movements or resistance training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An example of such an exercise is beach sprints: the unstable, shifting sand adds resistance to your sprint, making your muscles work harder and burn more fat. Ocean squats, another great fat-burning exercise, use the resistance of the water to work your lower body muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, consider adding burpees to your beach workout routine. They&#8217;re a high-intensity, full-body exercise that can significantly increase your heart rate, leading to higher fat burn.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beach workouts provide a unique combination of resistance, scenery, and fun that can&#8217;t be matched in a gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With exercises like beach sprints, sand push-ups, ocean squats, resistance band rows, beach burpees, dumbbell walking lunges, swimming, and sand planks, you can achieve a full-body workout that targets every major muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, grab your sunscreen and water bottle, and hit the beach for a refreshing change to your regular fitness routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_17_max_GifBeach_V2_ggl.gif\" alt=\"Get Your Personalized Beach Workout Plan\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eat, drink, play, and watch the sunset. These top the list for most when they think about a day at the beach. Thinking of that, have you ever considered using the sandy shores as your personal gym? With the sound of waves crashing, the feel of sand beneath your feet, and the sight of the [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":53282,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[205],"tags":[],"coauthors":[125],"class_list":["post-53281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beach-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Beach Exercises To Do For A Full Body Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Explore our guide on \u2605 8 BEACH EXERCISES \u27a4 for a full-body workout that combines the benefits of sand and water resistance with fun, challenging movements.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Beach Exercises To Do For A Full Body Workout\" \/>\n<meta property=\"og:description\" content=\"Explore our guide on \u2605 8 BEACH EXERCISES \u27a4 for a full-body workout that combines the benefits of sand and water resistance with fun, challenging movements.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"8 Beach Exercises To Do For A Full Body Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/\"},\"wordCount\":2191,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png\",\"articleSection\":[\"Beach Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Eat, drink, play, and watch the sunset. These top the list for most when they think about a day at the beach. Thinking of that, have you ever considered using the sandy shores as your personal gym? <\/span><span style=\\\"font-weight: 400;\\\">With the sound of waves crashing, the feel of sand beneath your feet, and the sight of the endless horizon, it's a sensory experience that no indoor gym can replicate. As a plus, there's the added resistance from moving on the sand, meaning you can use beach workouts to build muscle.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article we're going to explore eight beach exercises that will give you a full body workout, helping you build strength, endurance, and flexibility while you soak up the sun and sea air.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Whether you're needing a partner beach workout, or a beach workout program that you can tweak to your own level, read on for some inspiration.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_13_max_GifBeach_V2_ggl.gif\\\" alt=\\\"Get Your Personalized Beach Workout Plan\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Beach Body Fitness?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Beach body fitness is a type of training program that focuses on combining strength, endurance, and flexibility exercises while outdoors.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It's designed to give you a <a href=\\\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\\\">full body workout<\/a> while also taking advantage of the natural beauty of your surroundings. The sand, sea air and endorphin-inducing ocean waves all add up to create an ideal environment for a workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The effectivene ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/\",\"name\":\"8 Beach Exercises To Do For A Full Body Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Explore our guide on \u2605 8 BEACH EXERCISES \u27a4 for a full-body workout that combines the benefits of sand and water resistance with fun, challenging movements.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png\",\"width\":1920,\"height\":1080},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Beach Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/beach-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"8 Beach Exercises To Do For A Full Body Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"8 Beach Exercises To Do For A Full Body Workout - BetterMe","description":"Explore our guide on \u2605 8 BEACH EXERCISES \u27a4 for a full-body workout that combines the benefits of sand and water resistance with fun, challenging movements.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"8 Beach Exercises To Do For A Full Body Workout","og_description":"Explore our guide on \u2605 8 BEACH EXERCISES \u27a4 for a full-body workout that combines the benefits of sand and water resistance with fun, challenging movements.","og_url":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png","type":"image\/png"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"8 Beach Exercises To Do For A Full Body Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/"},"wordCount":2191,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png","articleSection":["Beach Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Eat, drink, play, and watch the sunset. These top the list for most when they think about a day at the beach. Thinking of that, have you ever considered using the sandy shores as your personal gym? <\/span><span style=\"font-weight: 400;\">With the sound of waves crashing, the feel of sand beneath your feet, and the sight of the endless horizon, it's a sensory experience that no indoor gym can replicate. As a plus, there's the added resistance from moving on the sand, meaning you can use beach workouts to build muscle.\u00a0<\/span><span style=\"font-weight: 400;\">In this article we're going to explore eight beach exercises that will give you a full body workout, helping you build strength, endurance, and flexibility while you soak up the sun and sea air.\u00a0<\/span><span style=\"font-weight: 400;\">Whether you're needing a partner beach workout, or a beach workout program that you can tweak to your own level, read on for some inspiration.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Beach_Exercises\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_13_max_GifBeach_V2_ggl.gif\" alt=\"Get Your Personalized Beach Workout Plan\" width=\"1080\" height=\"1080\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>What Is Beach Body Fitness?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Beach body fitness is a type of training program that focuses on combining strength, endurance, and flexibility exercises while outdoors.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It's designed to give you a <a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\">full body workout<\/a> while also taking advantage of the natural beauty of your surroundings. The sand, sea air and endorphin-inducing ocean waves all add up to create an ideal environment for a workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The effectivene ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/","name":"8 Beach Exercises To Do For A Full Body Workout - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Explore our guide on \u2605 8 BEACH EXERCISES \u27a4 for a full-body workout that combines the benefits of sand and water resistance with fun, challenging movements.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/beach-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/beach-exercises.png","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/beach-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Beach Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/beach-workouts\/"},{"@type":"ListItem","position":5,"name":"8 Beach Exercises To Do For A Full Body Workout"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/b72cc9e130e83bb47d657b465602ccde","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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