Barefoot Beach Bootcamp


The beach is a perfect fitness playground. With the different types of sand (sinky soft to firm), the resistance of working against water, the waves and the inspiration of being outdoors, the beach is has everything you could possibly need for a full body bootcamp. So while you’re are cramming in as many beach days as you can before summer ends, why not give this workout a try?


Warmup: 3-5 minutes brisk walking/jogging in soft sand (soft enough that your feet sink)

20 Walking Lunges in knee-deep water

20 Split Jumps in thigh/waist deep water

Repeat both

15 pushups in sand

30-45” Right Side Plank in calf deep water (ie parallel to shoreline so waves hit your back –don’t let them push you over!)

Repeat both this time left side plank

2X Sand Sprints  – start on your stomach, jump up and SPRINT as fast as you can 25 feet and army crawl back (forearms and inside of knees/thighs – hips and chest stay low to ground)shutterstock_278451398

15 Squats; hold 15 counts

30” Side Shuffle 4 Right, 4 Left in calf deep water

10 Burpees with a pushup in sand

20 Jacks in shoulder deep water (arms only go up to shoulder height)

Repeat all

2x Sand Sprints

15 Single Leg Squats in calf deep water (keep free foot OUT of water)shutterstock_144221677

30” High knees in calf deep water – lift feet out of water

Repeat both with other leg

20 Plank Jacks – hands on shore, waist, legs and feet in water

10 Tuck Jumps in thigh/waist deep water

25 Decline Crunch on shore (head closer to water, feet higher up this uses gravity to make it harder)shutterstock_140428483

25 Incline Lower Abs – lift hips off the ground (head away from water, feet closer to water) – more advanced- drop straight legs into water and lift them with abs against the resistance of the water

25 Bicycle Abs

1’ Front Plankshutterstock_196646390

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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.


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