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Roam and Thrive

Fitness & Workouts

Sunrise Beach Bodyweight Workout

(Last Updated On: January 2, 2022)

There’s nothing quite like waking up on the beach and starting the day with a sunrise beach bodyweight workout. I find that sunrise workouts help me to start my day right and make me set out my intentions.

The beach is a natural exercise field- you have plenty of space to work out, and the sand creates a certain imbalance making your core and leg muscles have to work just a little harder. Plus, you get to go for a cooling dip straight after.

This workout targets the whole body, working your major muscles and combines cardio moves with strength-based exercises. It requires no equipment whatsoever and can be done anywhere in the world, from your bedroom to the beach.

So what are you waiting for? Let’s start the day right.

Star jumps

Jump out into a star shape and then back again. Repeat for 30 seconds.

Knee up to reverse lunge

Let’s start with the right leg. Lift your right leg so that your knee is bent at a 90-degree angle and your thigh is straight, then move the right leg back into a backward lunge position so your left leg is now forward and bent. Bring the right knee forward and back up to the starting position. Keep your core nice and strong. Repeat 10 on each leg.

Squat hold

Get into a squat position, making sure your knees don’t travel over your toes. Hold for 1 minute.

Plank walk-ups

Start in a plank position with your hands firmly on the ground or sand. Then lower your position into your elbows. Push back into your hands again. Make sure to keep your hips square and your body straight. Repeat for 15 reps.

Bodyweight Tricep dips

Sit down on the ground with your knees bent. Position your hands behind your torso shoulder-width apart. Straighten your arms, keeping a slight bend in your elbow to avoid joint injury. Then bend your elbows and bring your body down towards the ground. Engage your triceps and try not to use your feet to carry your weight. 15 reps total or even go for 20.

Lunge jumps

Let’s get the heart-rate going. Jump into a lunge and then jump- alternate between legs. 20 reps.

Leg lift

A great exercise for targeting the lower-abs. Lie down straight then bring both legs up until they are at a 90-degree angle to your body. Bring them both down and repeat for 20 reps. For an advanced variation, lower your legs down as slow as possible.

Side plank curl under

Get into a side plank position on your elbow. Hold for a second and then with your free arm, curl it under your torso so your body rotates forward slightly. Repeat for 10 each side.

REST and repeat for 3-4 sets.

More travel workouts:

Ultimate Full Body Beach Circuit

Upper Body Strengthener Workout

6 Minute Abs Blast

I hope you have a great time doing this and making the most of the beach for your fitness routines. I’d love to know your comments or answer any questions. Comment below.

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TAGS:beach workoutexerciseFitnessfull body workoutworkout
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The best kinda mornings involve getting up at sunrise for a hot spring soak surrounded by jungle. One of my favorite places in Colombia for a spot of morning wellness. 📍 Termales Santa Rosa de Cabal #termalessantarosadecabal #santarosadecabal #termalessantarosa #colombiatravel #visitcolombia
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One of the things I love about travel? Never really knowing where you’ll end up. You can plan every little detail in an itinerary and still end up somewhere unexpected. We never planned to end up in Lecce but this fascinating mini-Rome in Southern Italy could not have been more stunning. Filled with baroque architecture, stone alleyways and the most magical centro storico, Lecce is a definite must! Make sure to add it to your southern Italy itinerary. Where was the last place you visited that blew you away? #lecce #leccecity #igerslecce #lecceitaly #lecceview
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The best kinda mornings involve getting up at sunrise for a hot spring soak surrounded by jungle. One of my favorite places in Colombia for a spot of morning wellness. 📍 Termales Santa Rosa de Cabal #termalessantarosadecabal #santarosadecabal #termalessantarosa #colombiatravel #visitcolombia
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The best kinda mornings involve getting up at sunrise for a hot spring soak surrounded by jungle. One of my favorite places in Colombia for a spot of morning wellness. 📍 Termales Santa Rosa de Cabal #termalessantarosadecabal #santarosadecabal #termalessantarosa #colombiatravel #visitcolombia
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One of the things I love about travel? Never really knowing where you’ll end up. You can plan every little detail in an itinerary and still end up somewhere unexpected. We never planned to end up in Lecce but this fascinating mini-Rome in Southern Italy could not have been more stunning. Filled with baroque architecture, stone alleyways and the most magical centro storico, Lecce is a definite must! Make sure to add it to your southern Italy itinerary. Where was the last place you visited that blew you away? #lecce #leccecity #igerslecce #lecceitaly #lecceview
One of the things I love about travel? Never really knowing where you’ll end up. You can plan every little detail in an itinerary and still end up somewhere unexpected. We never planned to end up in Lecce but this fascinating mini-Rome in Southern Italy could not have been more stunning. Filled with baroque architecture, stone alleyways and the most magical centro storico, Lecce is a definite must! Make sure to add it to your southern Italy itinerary. Where was the last place you visited that blew you away? #lecce #leccecity #igerslecce #lecceitaly #lecceview
One of the things I love about travel? Never really knowing where you’ll end up. You can plan every little detail in an itinerary and still end up somewhere unexpected. We never planned to end up in Lecce but this fascinating mini-Rome in Southern Italy could not have been more stunning. Filled with baroque architecture, stone alleyways and the most magical centro storico, Lecce is a definite must! Make sure to add it to your southern Italy itinerary. Where was the last place you visited that blew you away? #lecce #leccecity #igerslecce #lecceitaly #lecceview
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One of the things I love about travel? Never really knowing where you’ll end up. You can plan every little detail in an itinerary and still end up somewhere unexpected. We never planned to end up in Lecce but this fascinating mini-Rome in Southern Italy could not have been more stunning. Filled with baroque architecture, stone alleyways and the most magical centro storico, Lecce is a definite must! Make sure to add it to your southern Italy itinerary. Where was the last place you visited that blew you away? #lecce #leccecity #igerslecce #lecceitaly #lecceview
3 days ago
View on Instagram |
3/6
Found the perfect hot tub in the Costa Rican jungle for an afternoon of self care and relaxation. As much as I love exploring, adventure and being on my feet all day, these slow experiences come just as welcoming nowadays. Do you guys schedule time for self care when traveling? #costaricapuravida #costaricacool #costaricagram #costaricatravel #lafortuna #
roamandthrive
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•
Follow
Found the perfect hot tub in the Costa Rican jungle for an afternoon of self care and relaxation. As much as I love exploring, adventure and being on my feet all day, these slow experiences come just as welcoming nowadays. Do you guys schedule time for self care when traveling? #costaricapuravida #costaricacool #costaricagram #costaricatravel #lafortuna #
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roamandthrive
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roamandthrive
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Follow
One of the best yet most under the radar botanical gardens in the world. Head here for a walk between the natural and the man made, take a picnic and relax and spot the giant iguanas everywhere. 📍Jardín Botánico, Medellín, Colombia #medellincolombia #medellincity #medellintravel #medellinstyle #colombiatravel
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