Be Well: Your Beach Workout Challenge

Sweat, Sand & Sunshine: A Sweat.OC Workout

15-Minute Beach Bodyweight Workout

Format: 45 sec work / 15 sec rest
Equipment: None
Goal: Full body + cardio burn
Total Time: 15 minutes
Set timer and workout for 15 minutes (Take a break when needed)

Minute 1 Easy Beach Jog in place or High Knee Marches
Warm up

Minute 2 Squat Pulses
Hold a low squat and make small up-and-down pulses while keeping your core tight and chest lifted

Minute 3 Push-Ups
On toe or knees

Minute 4 Alternating Reverse Lunges
Step one foot back, lower both knees to 90 degrees, then push through your front heel to return to standing

Minute 5 Mountain Climbers
Start in a plank and quickly drive your knees toward your chest one at a time, like running in place

Minute 6 Jump Squats/Squats
Lower into a squat, then explosively jump up and land softly back into the squat position

Minute 7 Plank Shoulder Taps
High plank position bringing one hand to opposite shoulder

Minute 8 Sand Sprints or jog in place

Minute 9 Glute Bridges
Laying on back lift glutes and hold at the top for 2 seconds before bringing glutes back to the ground

Minute 10 Bear Plank Hold
In a neutral spin position with hands and knees on the floor, lift knees one inch off the sand, contract your core and weight will be in your hands

Minute 11 Bicycle Crunches
Lie on your back, alternate bringing opposite elbow to opposite knee while extending the other leg straight

Minute 12 Skaters
Jump side to side, landing on one foot while sweeping the opposite leg behind you like a speed skater

Minute 13 Forearm Plank Hold
Hold your body in a straight line on your forearms and toes while keeping your core tight and hips level

Minute 14 Burpees
Squat down, place your hands on the floor, jump your feet back into a plank, jump them back in, then explode up into a jump or reach to the sky

Minute 15 Toe Reaches
Lay on back with feet toward the ceiling and try to reach for your toes while lifting head, neck and shoulder blades off the sand

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Quick Cool Down and Post Workout Meditation:
“Let the waves carry away what you no longer need.”

1. Find a comfortable spot in the sand. Sit or lie down comfortably and let the sound of the waves guide your breathing.
2. Inhale deeply through your nose for 4 counts
3. Exhale slowly for 6 counts
4. Feel the ocean breeze and relax your shoulders
5. Notice the warmth of the sand beneath you
6. Listen to the rhythm of the waves
7. Let each sound bring you into the present moment
8. Imagine the tide washing away stress, tension, and overthinking
9. With every exhale, let something heavy go
10. Take a slow walk on the shoreline to end and be proud of what you have accomplished today

By Lauren Deckard