Muscle Beach: Full Body Workout On The Beach

Summer was made for us to spend time outside. Change up your regular routine from sweating in your gym without windows or AC, and burn calories under the sun with a view. There’s no better way to stay in bathing suit shape than to work out on the beach! Valley promises that this workout under the hot, summer sun will have you workin’ up a sweat.


There’s no better warm-up for a workout then a good jog. If your beach has one, running the length of the boardwalk can be a great workout on its own. Luckily though, we don’t need a boardwalk to get a good run in at the beach. A walk or run on the beach, though more difficult, can be exponentially more beneficial as opposed to walking or running on a flat surface. The sand poses a challenge of running on a more uneven and less stable surface, which forces your legs to work harder than they normally would.

For an added bonus, try riding your bike to the beach— it’s environment-friendly and a great leg toning exercise. Don’t stop there though! Throw in your favorite go-to exercises and variations on the classics, such as: jumping jacks, lunges, squats, etc. Cardio on the beach will wear you out pretty quickly so try to aim for more sets, less reps and lots of water! 

Yoga/Pilates On The Beach

Some beach communities offer exercise classes regularly on their beaches at various times throughout the day. Go to your local beach’s website and look into what recreational programs they may have to offer. Even if your beach doesn’t offer one or if you’re unable to attend because of a time conflict, don’t let that stop you from taking some time for yourself to practice yoga on the beach. Grab your mat and bring it down onto the sand bright and early in the morning or right as the sun is setting at the end of the day for an unmatched tranquil experience.

Summer is our time off, but we all know how hectic it can get. Don’t forget to leave some time for yourself with an incredible view and the soothing sound of crashing waves.


As we get older, we tend to use our time up at the beach by laying down and tanning that we don’t really care to go swimming anymore. Swimming is actually one of the best things that you can do for your body and, with the waves crashing, the ocean provides you with just enough resistance so that you can get a good workout without being overworked. In addition, saltwater is beneficial for your body (read about the benefits here). You don’t need to be an Olympic-caliber swimmer to reap the benefits of spending some time in the water.

Water Sports

Who says working out can’t be fun? You probably don’t realize it (because people don’t primarily play sports for exercise), but water sports are an excellent way to stay in shape. Kayaking, water skiing, surfing, paddle boarding and windsurfing— there’s tons of fun to be had in the sun. These activities work out your core primarily, and most of them do a good job of working out your arms. 

Beach Volleyball

Volleyball has a mix of high and low levels of cardio intensity to keep you on your toes while having fun with friends. The intermittent spurts of activity allow you to get a good workout without tiring out too quickly and working different muscles in your legs and core.

Valley’s sample workout for a typical beach day:

*Take a backpack with you to hold your water, towel etc.


Bike to the beach (30 minutes-1 hour)

Walk (5 minutes)

Run (5 minutes)

On your feet:

5 sets of 20 jumping jacks

4 sets of 20 lunges

5 sets of 10 squats

On a towel:

5 sets of 10 crunches

3 sets of 20 bicycle crunches

30 second center plank, 30 second left side plank, 30 second center plank, 30 second right side plank, 30 second center plank

3 sets of 20 knee-to-elbow planks

5 sets of 15 push-ups

In the water:

~20 minutes freestyle/breaststroke/doggy paddle (combined arm and leg action on stomach) interspersed with backstroke (combined arm and leg action on back) 

Out of the water:

10 minutes jogging on the beach to dry off

End with:

Bike from the beach (30 minutes-1 hour)

You might think that a workout by the beach may be peaceful and relaxing (and it can be!), but they can also get very intense. Workouts can be as simple as building a sandcastle and tossing around a frisbee or as complex as doing sets of burpees after going for a mile-long swim. After a few days of going, you’ll start to see a remarkable improvement in your body and your tan!