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
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.
