Summer’s not over yet! There’s still a few more weeks to get in some beach time, and while you’re there, a beach workout in. Need some pointers? Crunch’s Astrid Bengston gave us this beach workout that you’ll surely love.
Being able to work out outdoors is one of the greatest perks of summer, and if it can be done on the beach, even better. Work up a sweat, then jump straight into the ocean to cool off. As a trainer, I’ve learned that the most common areas people want to tone and tighten up are the butt, abs and arms, so here’s a simple but sweaty beach circuit that you can do in the sand. It’ll have you looking fit in your bikinis and board shorts all summer long.
Not only great for toning the butt, but important as it isolates your glutes, and ensure that they are on and fired for the lunges and squats to follow.
Lay on your back with knees bent, feet planted into the sand. Lift your hips and butt up in the air, and hold for about a minute (until you feel a burn in your glutes). Now you begin moving up and down, lowering your butt not all the way down, but almost, and then pressing back up again. Make sure your heels stays rooted into the sand. Repeat 15 times.
Come down onto your hands and knees, then lower down onto your elbows, placing them right underneath your shoulders. Move your shoulders away from your ears to avoid neck tension, then lengthen your legs back into a plank. Hips should be at the same height as your shoulders, and you want to stand on the balls of your feet. Keep your abs engaged upwards towards your spine, and hold the position for 45 seconds.
Lunge to balance & 10 pushups
Stand on one leg with one leg lifted up in front of you, bent to 90 degrees at the knee, hands at your hips. Take a controlled step backwards and lunge down. As you come out of the lunge, bring the back leg forward and up to balance again. Feel the butt cheek burning 🙂 Repeat 15 times. Drop down and do 10 regular pushups, then come back up again and repeat the lunge on the other leg. Drop down and do 10 more pushups.
Squats & squat jumps
Stand hip width apart with your feet facing forward. Sit back down until thighs are parallel to the ground (visualize you’re sitting into a chair) while reaching your arms forward. Keep your heels rooted onto the ground, and press back up into the starting position. Repeat 15 times, and then move straight into squat jumps! For those, you squat down the same way you just did, but instead of standing up, you jump up as high as you can, then land with soft knees into a squat position. Make sure your abs are kept strong and engaged here. Repeat 10 times.
Repeat the circuit 3-5 rounds, then hop in the ocean to cool off!
Astrid Bengston is a personal trainer at Crunch Sunset in West Hollywood, CA.