THE FULL BODY BEACH CIRCUIT

Obviously we love beach workouts for our fitness retreat programs. There’s really no better place to workout than the beach with the fresh ocean air and sunshine beaming down on you. That being said, we know that many of you don’t love the beach so the good thing about this workout is that all you need is some space, the outdoors, fresh water for drinking and yourself!

No matter where you do this workout, the point is to get out of the gym and into the outdoors. This can be completed inside a gym but for the purpose of challenging your body in a different way, try to complete it outside on a non-paved surface (beach or a safe grassy area). Moving on a surface that’s uneven is great for strengthening feet and ankles as well as challenging balance and improving proprioception (knowing where you are in space and being ok with that – ex: walking without having to hold onto something).

HOW TO DO THE WORKOUT

Warm Up
It’s always a good idea to warm up before beginning any workout. Get your body warm, get the blood flowing and begin moving your joints to lubricate them prior to your workout. A brisk walk or jog for 5 – 7 minutes is a great warm up before this full body circuit.

The Workout
Intensity: The intensity level in this workout is key. The intervals should be performed with a good amount of intensity. On a scale of 1 – 10 (1 being no effort, 10 being max effort) you should be working around a 7+. That means you need to be giving this 100% and putting the effort in to challenge your body and get your heart rate up.

Rest Periods: The rest periods in this bull body circuit are an active rest period. Active recovery means you are moving during any rest time. There is no standing still, no sitting down and no doing nothing. Walking, step touch or march in place during rest for an active recovery. This will help you bring your heart rate down at a slower rate as well as keep it up a little bit during recovery. You’ll still have the chance to catch your breath while keeping your body active.

**GET THE GUIDE:** **30 BODYWEIGHT WORKOUTS**

FULL BODY BEACH CIRCUIT
This is a giant circuit meaning you’ll complete a full round of each exercise for 1 circuit.
See below for modifications.

Push Ups – 30 Sec
Run – 30 Sec
Squats – 30 Sec
Run Backwards – 30 Sec
Pull Ups or Bodyweight Rows – 30 Sec (find a pull up bar, low bar or use a TRX hooked up to something stable for rows)
High Knee Run – 30 Sec
Reverse Lunges – 30 Sec
High Knee Run – 30 Sec
Inch Worm – 30 Sec
Butt Kick Run – 30 Sec
Long Jumps – 30 Sec
Side to Side Ski Jumps – 30 Sec
Rest – 1 Min (0r until fully recovered)

*Repeat circuit 2 – 4 times depending on your fitness level.

The warm down is similar to the warm up. You want to bring your heart rate down nice and slow and let your body begin to relax after this intense workout. A brisk walk for 3 – 5 minutes or until you’re fully recovered should be sufficient.

Modifications:

Exercises – If you don’t know what one of the exercises is or you don’t know how to properly execute it, please search on google or youtube for an example or ask you local fitness professional.
Beginner Exercisers – You may need to reduce time to 20 seconds per exercise and/or take a 10-30 second break in between exercises.
Advanced Exercisers – You may need to increase time to 45 sec or 1 min per exercise.

MEET YOUR NEW WORKOUT GUIDE

Ready for more workouts? Check out our Getaway Workout Guide complete with 30 done for you bodyweight workouts.

What’s in the guide:

30 Done for You Bodyweight Workouts: A diverse collection of workouts tailored for vacations, including:
Important Tips: Essential advice to make the most of your workouts, covering everything from hydration and nutrition to proper form and injury prevention.
Specific Exercise Tips: Instructions and pointers for many exercises to ensure you’re performing them safely and effectively.
Motivation Tips: Strategies to keep you motivated and on track, even when you’re far from your usual routine.
Build Your Own: Build your own workout guide:
- Build Your Own Workout Builder Card (printable)
Monthly Planner/Tracker - Easily plan out which workouts you want to do for the month or keep track of the workouts you’ve completed (printable)
Need-to-Know Information: Practical advice for planning your workouts around your vacation schedule, including: