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10 exercises to do on the beach

Just because summer has arrived, I don’t want you to have to choose between training or going to the beach.

I know that, at this moment, it’s always much more attractive to be in the sun than to workout.

However, you already know that training is of great importance to maintain better health and to improve performance.

Therefore, so you don’t have to choose between doing one thing or another, I’ll give you a list of exercises to do on the beach with only your body weight, so you won’t stop training, even on the hottest days.

Exercises to do on the beach

doing exercise on the beach


One of my favorite exercises.

The squat can be performed with more or less amplitude and can be performed with the help of something that helps to keep the balance – a beach bench, for example.

To perform a squat you should move your feet hip-width apart, keep your toes pointing slightly outwards, bend your knees (simulating the movement of sitting, by pushing your hips backwards) and perform this movement with the greatest possible amplitude (try that the glutes pass the knee line and that the knees don’t pass the feet line), keeping the heels on the floor and maintaining a good spine posture.

Then, you do the reverse movement until the initial position.

This exercise is excellent, because you have the possibility to evolve easily, either by increasing the number of repetitions, by adding isometries, by doing lower speed exercises, or by adding a jump between repetitions.



Doing the plank is a great way to stimulate your body while gaining body awareness.

The plank is an isometric exercise (a type of exercise that doesn’t involve joint movement).

Just lie belly down, put your forearms in contact with the ground, or the palms of your hands with your arms stretched, depending on your goal, aligned with your shoulders, and your toes supported on the floor, aligned with the elbows.

Your body should keep a straight line and your legs should always be stretched.

Ideally, you would perform several sets to maintain exercise integrity.

But you can also try to do for as long as you can, to challenge yourself.


This is an exercise loved by many, especially CrossFit fans.

Try the variation in which you start by moving the belly upwards, keep your feet in contact with the floor and the soles of your feet touching each other, flexing your legs to the side (the movement ends when you are in Buddha position).

Raise the torso until you are sitting, always keeping your back straight, and bring your hands close to your feet.

You can use the variation in which the soles of your feet are in contact with the floor, thus adding some variation to your trainings.

Jumping Jacks

To add some intensity to your training, you can do the Jumping Jacks.

It’s a more metabolic exercise, in other words, it will accelerate your breathing and increase your heart rate.

By starting the exercise standing up, you move both legs aside at the same time and raise your arms so that your hands touch each other over the head and return to the initial position.

This exercise should be performed quickly, so that, when you move your legs, you can make a little jump.



It’s an exercise more predominantly for the lower muscles. And it’s another great exercise to do on the beach.

You take a step forward, lower your body, keeping the torso straight and flexing both knees.

You should approach to the floor the knee that’s behind and the front leg should be at an angle of 90° (the front leg and back thigh are perpendicular to the floor).

Repeat the movement and switch legs.

Make sure to always maintain a good posture, keep your torso straight.

One option that can help you to maintain good posture and to take care of your joints, can be to perform the lunge with one step back.

Burpees with push-ups

The dreaded burpees can also be included in your plan, to add some fun to your training.

It’s an excellent exercise, both in terms of strength development, and metabolic.

Starting the exercise standing up, you put your feet shoulder-width apart and your arms next to the body. You push your hip backwards – as if you were doing a squat – lowering your body until your hands touch the floor.

You move to plank position, do a push-up, then raise your body, make a little jump, until you return to the vertical/initial position.

Note: If you can’t do a push-up after being in the plank position, you can go directly to the initial position. This will allow you to perform more repetitions in less time.

Abdominal crunch

The traditional abdominal crunch can also be included in your training as a way to effectively train your abdominal muscles.

With your hands supported on your head or chest, your legs bent and your feet supported on the floor, you should lift your head and shoulders off the floor (without disconnecting the lumbar area) until you feel your abdominal muscles contracted.

Despite the similarities with sit-ups, this exercise has less range of motion and the movements should be more controlled, although it works the abdominal area a lot as well.



Put your body in plank position, hands slightly apart from the shoulder line and with the arms extended.

Then, flex your arms, bringing your chest closer to the floor, until the maximum possible amplitude – without touching the floor. Then just perform the reverse movement until the initial point and repeat.

This exercise is a favorite of all times.

Mountain Climbers

Another exercise that will make you sweat, is the mountain climbers.

Starting in plank position (with the weight of your body supported by the hands and toes), move the knees toward the chest, alternately.

In this exercise it’s important to maintain the abdominal muscles contracted and the stability of the middle zone, thus reducing oscillations in the middle zone.

Bear crawl

It’s an exercise that requires a bit more space, but it’s a great exercise to train your entire body.

You should start with your hands and feet on the floor in a four-legged position (with the hips slightly raised).

The hands should be shoulder-width apart, and the legs stretched.

Once you’re in this position, you’re ready to start “walking”, by moving your left foot and hand forwards, and then your right foot and hand forwards.

Your torso must be stable, and, for this, you must prevent your lower back from moving.

To think about…

exercise on the beach

The good part of exercising on the beach is that the possibility of variation is huge.

That’s why you’ll never have monotony in a training on the beach.

The fact that these are mostly exercises with body weight, will make the task easier when the time comes to evolve the training, because you have fewer variables to manipulate.

So, you have no excuse not to workout, just because you go to the beach. There is time for everything, and if it’s possible to reconcile the two, much better.

When you’re exercising on the beach, don’t forget to take extra care with hydration and to do it during hours with less heat.

Good training!


The information included in this article concerns the authors opinion only.

About Tiago Sousa

Tiago Sousa
Tiago Sousa has a degree in Sports & Physical Education, he is a Personal Trainer and also a Crossfit L1 Trainer. He is a former competition swimmer with his own outdoor training business. He aims to bring more science to his area, helping people to achieve their goals in a safe way.

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