10 Minute Full Body Beach Workout

10 Minute Full-Body Beach Workout

Build your strength in the sand with this 3 round full-body beach workout. No equipment needed for these bodyweight exercises, perfect for all training levels.

Published: July 15, 2021

Topics: Strength & Conditioning, Training

Author: Flo Master

On vacation and looking to get some exercise in? This 10-minute summer travel workout will get your blood pumping and keep your body in shape while on the go, especially if you’re at the beach on the sand!

The following full body beach workout consists of three rounds with one minute breaks in between. People often ask can you exercise on the beach? and the answer is, of course! You may find that sand training is more challenging than standard exercises as it requires your body to put more effort into each movement. This routine is perfect if you have access to a beach, but even if you don’t, you can still do it at home or on the go with no equipment needed. As with any workout, we recommend warming up first so that your body is ready to move.

Full Body Beach Workout

Round 1 (2 minutes)

Perform each of the two (2) exercises below in 30 second increments for two (2) minutes.

Exercise 1: Shadowboxing

Flo Master Shadowboxing

The first exercise of this round is shadowboxing. Here’s how to get started:

  • Drop into a fighting stance with your hands raised in a guard

  • Throw jabs, crosses, hooks, and uppercuts randomly, aiming wherever an opponent would be

  • Constantly move around and practice slips and rolls if you know the movement

  • Continue for 30 seconds

Exercise 2: Sprawls

Flo Master Doing Sprawls

While similar to burpees, sprawls are done slightly differently. Here’s how:

  • From a standing position, drop down into a push up position with your thighs and lower legs touching the ground

  • Quickly hop to your feet and jump into the air with your arms extended above your head

  • Repeat for 30 seconds

Key points: When shadowboxing, focus on pacing your breathing and working your technique. When doing sprawls, be sure that your feet are leaving the ground when you jump in the air.

Rest (1 minute)

Round 2

For round two, you will perform 30 seconds of squat jumps followed by 30 seconds of squat grooves or holds. Repeat twice more before allowing yourself one minute of rest before the third round.

Exercise 1: Squat Jumps

Flo Master Doing Squat Jumps

To perform a squat jump:

  • Stand straight up with your feet a little further than shoulder-width apart

  • Drop down into a squat position and immediately launch into a jump when you reach the bottom of your squat

  • Once your feet hit the ground, drop into another squat and repeat for 30 seconds

Exercise 2: Squat Groove or Hold

Flo Master Doing Squat Grooves

For those who prefer a stationary exercise, simply drop into a squat position and hold for the allotted time. To perform a squat groove:

  • Drop into a squat position

  • Move your hips in circles as if you were dancing, making sure that you don’t rise up out of your squat position and your hips stay low

  • Continue for 30 seconds

Rest (1 minute)

Round 3

For this last round, perform bear crawls for 30 seconds before moving directly to 30 seconds of V-Up holds. Repeat the sequence twice.

Exercise 1: Bear Crawl

Flo Master Doing Bear Crawls

Many people often wonder, are sand workouts good? or what are the benefits of training on sand? Exercises like the bear crawl take advantage of the sand. The resistance of sand can make an exercise like the bear crawl much harder but also more effective.

Here’s how to perform the movement:

  • Drop down onto all fours with only the bottoms of your feet and hands touching the sand

  • Crawl forward, one leg after the other for about five feet before turning in the other direction

  • To work your hamstrings more, push your glutes into the air and keep your legs almost fully extended

  • Continue for 30 seconds

Exercise 2: V-Up Hold

Flo Master Doing V-Up Holds

The V-Up hold is a fantastic core exercise that is sure to have your abs burning.

Here’s how it’s done:

  • Sit on the ground with your legs fully extended

  • Tilt backwards while raising both legs (still fully extended) off of the ground

  • For balance, reach your arms out to the side

  • Hold for 30 seconds and release

Congratulations--you have completed 10 minutes of an intense three-round sand workout! Take some time to focus on your breathing and bring your heart rate down.

Working out in sand offers a special type of resistance that forces every muscle in your body to work harder and challenge your body in new ways. As FightCamp Trainer Flo Master says, “Train smarter, rather than harder” and you’ll start to see the results of your hard work.

Enjoyed this workout? Visit the FightCamp YouTube channel and blog for more boxing and kickboxing workouts, training, and tutorials.

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FightCamp Trainer Flo Master

Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.

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