Hitting the beach doesn’t have to mean a lazy day on the sand. A beach workout provides incredible scenery, refreshing ocean breezes and a spot to quickly cool off afterward.
This circuit-style workout — created by the Under Armour Performance Training Team — will leave you breathless and sweaty in just 30 minutes, and the difficulty level is amplified when performed in the sand.
No beach nearby? No problem. This workout can be performed just about anywhere to strengthen your full body and improve your overall mobility and stability.
After all exercises are complete, take 30–60 second rests and repeat for one or two more rounds. Perform each exercise with as little rest in between as possible. If you need more rest to make sure you focus on the movement, take it!
Tips from our trainer:
- Always brace your core before moving.
- Maintain tall posture at all times.
- Hydrate after every round.
- Don’t forget to breathe!
1. DOWN DOG TO RUNNER’S STRETCH WITH ROTATION
Benefits: Increases core strength and mobility in ankles, hips and spine.
Perform the move: Start in plank position. Lift your hips up and back while lowering your heels to the ground. Step your left leg outside of your left hand and reach your left arm up, making a vertical straight line with your arms. Lower your left arm back to the ground, step back to down dog and repeat on the other side. That’s one rep. Perform 12 reps to complete one set.
2. PLANK WITH SHOULDER TAP
Benefits: Increases core strength and shoulder stability.
Perform the move: Start in plank position with hands narrow and feet wide. Slowly touch your left hand to your right shoulder, using a count of three counts up and three counts down. Repeat with the other arm. That’s one rep. Perform 10–12 reps to complete one set.
Make it harder by placing your hands wide and your feet narrow.
3. OVERHEAD SQUAT TO SQUAT JUMP
Benefits: Increases lower-body strength, power and mobility; helps improve posture.
Perform the move: Start with your feet slightly wider than your hips, extending your arms overhead with thumbs pointing behind you. Maintaining tall posture, slowly lower your hips back and down while driving your knees outward and your thumbs back. Return to start by driving your knees out and fully extending your hips forward to stand tall. Perform 5 reps.
Directly go into the next movement, squat jumps: Start with your feet slightly wider than your hips, extending your arms in front of you and press your hands together. Maintaining tall posture, slowly lower your hips back and down while driving your knees outward. Drive your knees outward, fully extend your hips forward and explode off the ground. Land softly with tall posture. Perform 5 reps.
4. SIDE PLANK WITH KNEE TUCK
Benefits: Increases core strength, shoulder stability and hip mobility.
Perform the move: Lay on your left side with your elbow directly under your shoulder and your feet stacked. Lengthen your body, brace your core and lift your hips off the ground. Slowly bring your right knee toward your chest and back down to straight. Perform 3–5 reps and slowly lower your hips to the ground.
Roll on your stomach to the opposite side and repeat.
If the knee tuck is too challenging, perform a side plank without the knee tuck, holding for 15 seconds.
5. PRISONER WALKING LUNGE
Benefits: Increases lower-body strength, balance and mobility; improves posture.
Perform the move: With tall posture, place your hands behind ears and pull your elbows back so you can’t see them. Looking straight ahead, take a big step forward. As the front foot hits the ground, bend your back knee and lower your body toward the ground until your back knee is about an inch off the ground. With tall posture, press down through your front foot and fully extend your hips to stand tall and step through with the other leg. Continue walking 20–24 steps.
6. SPIDERMAN PUSHUP
Benefits: Increases upper-body strength, core stability and hip mobility.
Perform the move: Start in plank position with your hands slightly wider than your shoulders. Brace your core and lift your left foot off the ground. Slowly bend your elbows and lower your body toward the ground, driving your left knee to the outside of your left elbow. Drive your body back up while extending your left leg straight. Repeat with the other leg. That’s one rep. Perform 10–12 reps.
7. LATERAL LUNGE
Benefits: Increases lower-body strength and mobility.
Perform the move: Start with your feet a little wider than your shoulders and pointed straight ahead. Extend your arms in front of you and press your hands together. Maintain tall posture, push sideways to the right off your left leg as you bend your right leg. Push your hips back to keep weight on both heels. Push off your right foot and fully extend your hips to stand tall and repeat on the other side. That’s one rep. Perform 10-12 reps.
8. SQUAT JUMP PYRAMID
Benefits: Increases lower-body power.
Perform the move: Start with your feet slightly wider than your hips. Maintaining tall posture, slowly lower your hips back and down while driving your knees outward. Fully extend your hips forward and explode off the ground, landing softly and with tall posture.
The “pyramid” technique will be completed by performing 5 reps, resting for 5 seconds, performing 4 reps, resting for 5 seconds, performing 3 reps, resting for 5 seconds, and so on. When you reach 1 rep, move back up the “pyramid” by increasing the reps back up to 5. The rep sequence will be 5, 4, 3, 2, 1, 1, 2, 3, 4, 5.
If good technique can’t be maintained, increase rest between sets to 10 or 15 seconds, especially on the way back up the pyramid.
UA TRAINING PRINCIPLES TO REMEMBER
1. EVERY REP IS INDIVIDUAL
The first rep and the last rep should look the same. Think about a split-second reset between each rep to correct your body’s alignment and brace your core.
2. FAIL WITH INTEGRITY
It’s OK to quit while you are ahead. If you perform a rep and it doesn’t look or feel right, try one more. If it doesn’t get any better, stop. Beyond that point, you’re doing more harm than good. Don’t be afraid to save a rep in the tank.
3. QUALITY OVER QUANTITY
Don’t be concerned with how many reps or sets you perform. Be concerned with how they look and feel.
4. INCREASE THE CHALLENGE
Load can be added to any of the exercises to increase the challenge — but only after the movement has been mastered with your body weight first!