Meet My Sand Circuit: The Best Workouts To Do On The Beach
Written by: Martin Ebner, Head PT and Founder of Ebylife
"To pound sand" is a North American invention that first appeared in print back in 1857 meaning "to engage in a pointless, menial task." e.g. "If he told them to pound sand, they would pound sand, and think that it was the finest thing in the world.'" - Oxford English Dictionary, 1905.
Normally, when someone says "Go pound sand," they are being rather rude. So please don't take offense when I tell you to go pound sand. If you live near a beach or other sandy area, like a desert, you know how much extra work a beach workout is. This is because the sand is an unstable surface and slips away as you are pushing off, requiring extra force to propel your body forward. This increases your heart rate and is a great exercise for your entire body, especially if you want to increase your cardiovascular performance and burn fat. Beach exercises engage more muscles for a total body workout, toning muscles normally neglected, leading to a workout routine that increases your overall fitness and health.
An Entire Body Workout
According to the Journal of Experimental Biology, "Walking on sand requires 2.1-2.7 times more energy expenditure than does walking on a hard surface at the same speed; while running on sand requires 1.6 times more energy expenditure than does running on a hard surface. The increase in energy cost is due primarily to two effects: the mechanical work done on the sand, and a decrease in the efficiency of positive work done by the muscles and tendons." Naturally, many factors will affect your beach workout, like your body weight, the type of exercises you choose, and the conditions of the sand. Exercising on firm, wet sand will be easier than on loose, dry sand. If you're looking to add a high-intensity interval training (HIIT) workout, consider adding a sand workout to your workout plan.
See: HIIT vs Long Distance Cardio for Fat Loss
Fewer Impact Injuries
Since sand is more absorptive than hard surfaces, it is more forgiving on the joints. This means that exercising on sand, rather than on firmer surfaces, can mean reduced post-workout inflammation and soreness. This remains true even as you increase your exercise intensity, so you'll bounce back faster after a tough session. There's a reason why sand-court volleyball is so popular. Whether you are just having fun with friends in a pick-up game or are in a serious league (picture Maverick and Goose in Top Gun), the forgiving nature of the sand helps reduce injuries. Sand workouts are especially beneficial to those prone to injury or concentrating on bodyweight exercises.
Sample Workout
Warm-up: 10 minutes
Brisk walk: 3 minutes
Run at a fast pace: 30 seconds
Side shuffle with right foot leading: 30 seconds
Side shuffle with left foot leading: 30 seconds
Run backward: 30 seconds
Run at a fast pace: 30 seconds
Side shuffle with right foot leading: 30 seconds
Side shuffle with left foot leading: 30 seconds
Run backward: 30 seconds
Run at a moderate pace for 3 minutes.
Jump for Joy (or agony): 2 minutes
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Cycle through the exercises below as many times as you can in 2 minutes.
Tuck: Jump as high as you can, pulling knees toward chest. Extend legs downward as you land with knees soft. 15 times
Skater: Pushing off with the right foot, jump left, landing on left foot (knees soft) and sweeping right leg behind and across; reach right fingertips to left toes. Quickly repeat on the other side. Alternating sides. 15 times
Butt Kicks. Begin by standing with your feet about hip-width apart, with your arms at your side. Bring your right heel to your buttocks by contracting your hamstring muscle. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks. Continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place. 15 times
Jumping Jacks: 15 times
Run: 3 minutes
Run at a moderate to fast pace.
Core Circuit: 3 minutes
Walking Plank: Start in a prone plank position, resting on your forearms with your body forming a straight line from shoulders to feet. Then push up from the ground, one arm at a time, into the elevated press-up position, all while maintaining your rigid plank form. 30 seconds.
V-Sit Up: Begin in a seated position with hands and feet on the sand. Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Reach your arms straight forward or reach up toward your shins as you are able. 30 seconds.
Bicycle Crunch: Lying on your back, bring your knees up to form a 90-degree angle and keep your hands by your temples. Crunch up and twist across the body while simultaneously performing a bicycle motion with your legs. For example, if you crunch up and to the right, you should draw your right knee in and vice versa. 30 seconds.
Repeat each exercise 1-2 times.
Run: 5 minutes
Run at a moderate to fast pace.
Legs and Glutes: 4 minutes
Burpees: From a standing position, feet shoulder-width apart, move into a squat position with your hands on the ground. Kick your feet back into an extended plank position, while keeping your arms extended. Quickly return your feet to a squat position. 30 seconds.
Lunges: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Lift your front lunging leg to return to the starting position. 30 seconds.
High Knees: Stand with your feet shoulder-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. 30 seconds.
Squats - the master of lower body exercises: for a standard bodyweight squat, take a hip-width stance. Begin by slowly lowering your weight back and down towards the ground. Make sure to keep your back straight, chest up, your head in a neutral position, and your weight on your heels. Once your thighs are parallel to the ground, return to the starting position. 30 seconds. (For a little extra "burn," and to emphasize the load on the glutes, carry a resistance band with you and attach it just above your knees).
Finisher: 2 minutes
Bear Crawl: Stand with your feet shoulder-width apart. Fold forward and plant hands about 3 feet in front of feet. Keep your hips back and bend your elbows and knees slightly. Maintain this "downward dog" shape while you walk your hands and feet forward. 30 seconds.
Mountain Climbers: From a plank position, pull your right knee into your chest as far as you can. Then switch legs, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. 30 seconds.
Repeat each exercise 1-2 times.
Cool Down: 3 minutes
Walk for a few minutes and, if appropriate, take a dip!
Gear Up
You probably don’t need or want to be mothered but make sure to protect your skin. Sunscreen is always a must when exercising outdoors, but especially with beach/sand workouts to protect yourself from the reflective rays coming off the water and sand. We recommend Elta MD Sport sunscreen lotion. If you don’t fancy going bare feet or if the sand is too hot for you to do so, make sure your running shoes are a proper fit or you may injure an ankle. It's likely that sand will get in your shoes, so wear socks that ward off blisters and consider a lubricant like Ruby’s Lube or BodyGlide for longer runs/workouts. And of course, if in doubt it never hurts to consult a personal trainer for advice on how to perform the exercises with correct form, how to build a holiday workout plan or for the particular conditions in your area!
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References
Journal of experimental biology - Mechanics and energetics of human locomotion on sand - T.M Lejeune, P.A Willems and N.C Heglund.
