Holiday Exercise On The Beach

Your workouts don’t need to stop when you’re on holiday. Of course, a trip away is a time for chilling out and relaxing, but many of us simply don’t want to give up our daily or weekly workouts, especially when we plan on indulging whilst we are on holiday and enjoying ourselves.

Just because you’re away from the gym doesn’t mean you can’t get your exercise fix.


Working Out On The Beach

Often, getting back to basics is the best thing you can do. Press-ups, sit-ups, lunges and planks are some of the very best exercises you can do whilst you’re on the beach, even if they are the simplest.

Remember, if you’re holding the plank for as long as you can and you don’t reach your target time, you’ll end up with a face full of sand, which is definitely something to avoid!

The uneven sand is ideal for challenging your muscles in different directions and ways in which they’re not used to working. Make the most of this!

The sand is also a great place to try a workout barefoot too to help strengthen your feet and ankles, but if you have a history of weak ankles, stick with supportive footwear.


Beach Exercises and Mini Workouts

We asked our personal trainers at Hale to recommend their favourite exercises to do whilst they’re on holiday and on the beach, and have put together these mini workouts for you to try on your next trip. Just don’t forget your suncream!


Surfer Abs & Core

  1. Start with the traditional Raise up onto the palms of your hands, toes stretched out in the sand, body straight and inline
  2. Perform a Surfer Get-Up. This is where in one fluid motion, you bring your legs into your hands in a squat thrust motion, jump up off the ground, and land in a squat position with your arms outstretched, as if you’re on a surfboard.
  3. Return to the plank position and repeat for 10 reps.
  4. Next do a turtle crawl. Similar to a bear crawl, move forward across the sand in a crawling motion. The uneven sand will really help you to tighten and strengthen your core as you hold your position crawling across the sand.
  5. Crawl for 5 seconds forward, 5 seconds back, and repeat 5 times.
  6. Return to the plank position, and repeat the set.

If you’re feeling ambition, you can always throw in a side plank too, with an optional elbow to leg raise to really target your obliques.


Sea Sprints and Press Ups

  1. Begin in the sprint start position, on the wet sand along the side of the sea, close enough in for the waves to wash over your feet.
  2. As the waves recede, push off and sprint as far as you can until the waves crash in again.
  3. Drop to the press up position, and complete as many press ups as you can until the next wave comes in.
  4. Sprint back in the opposite direction, and repeat the set.

You can also perform shuttle runs on softer sand, which makes running and sprinting even harder!


Sand Dune Plyometrics

  1. Draw two lines out in the sand, a good distance apart from each other (about 20 metres)
  2. Start on one line and perform forward jumping squats towards the opposite line, with each movement taking you closer. Remember to always bend your knees when you land, and keep those knees behind your toes.
  3. When you reach the opposite line, turn around and return to the start position with jumping lunges. Make sure you alternate each leg.
  4. At the starting position, turn around and repeat the set.

If you’re feeling particularly ambitious, add in 10 burpees every time you switch ends!


Ultimately, Just Do What You Can!

Even on holiday, there are plenty of opportunities for you to get some exercise. Just swimming in the sea or walking along the shore can increase your heart rate, and there may be lots of chances to get your dancing shoes on too!

Don’t worry about working out as frequently as you would at home, and don’t feel guilty if you do decide to take a week off completely. Listen to your body. Having a break could be just what it needs after finishing a 6 or 8 week intense training period.

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  • Hale Country Club
  • Clay Lane, Hale
  • Cheshire, WA15 7AF
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