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Taking the "Bum" out of "Beach Bum"


With a little over a month until Memorial Day weekend, the beach has been on my brain! The fact that I was just on a beach vacation last week doesn't help either-- now all I can think about is the warm sun, hot sand, and refreshing waves.

Whenever that next vacation (or even just a beach day-trip) rolls around for you, it may be tempting to sacrifice our indoor, gym workout for more time in the sun; however, you don't have to give up your workout time for more beach time! Take the "bum" out of "beach bum" by bringing your workout to the sand!

Sand brings some of the best resistance training, and is personally one of my favorite ways to workout because you can get a killer full-body workout in with absolutely no equipment in half the time!

Next time you're headed for the beach, give this workout a shot and feel a burn that is way better than sunburn!


Beach Body Workout!


- 20 yard jog up and back 2x

- 20 yard power skips up and back 2x

- 20 yard butt-kicks up and back

- 20 yard walking lunged up, jogging back

Circuit 1: 30 seconds each move, repeat 2-3x

- Right leg, single leg bounds

- Broad jumps

- Left leg, single leg bounds

- Broad jumps

-Rest 1 minute-

Circuit 2: 30 seconds each move, repeat 2-3x

- Plank drags

- Inch-works with push-up

- Sand sprints

- Bear crawls

-Rest 1 minute-

Circuit 3: 30 seconds each move, repeat 2-3x

- Side shuffle

- Side-side lunges, dragging foot back to center

- Grapevine/karaoke

- 180 degree jumping/turning squat

-Rest 1 minute-

Cool-down: Dynamic stretching into static stretching


Don't let a vacation or day away from home derail your workout!

Get out in that sand and try something new-- and after, let me know how it goes ;)




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

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