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BEACH, PLEASE!

By Chris Linton · March 11, 2022
Smiling woman standing on a beach with ocean waves behind her.

No Weights required, Beach Please Workout

Traveling for March Break? Think you can’t get great results without weights? This routine proves you can.

No equipment? No problem! Don’t hit pause on your gains while on vacation. Stay on track with this 30-minute, full-body, giant circuit workout. No equipment is necessary – just a little determination!

Before starting this or any other workout routine you need to warm up.  The warm-up for this workout is found HERE!

The Workout

Do the following exercises in order without rest. After the last exercise, rest for one or two minutes. Repeat two to four times.

Exercise Reps
Front to Back Lunges 20
Standing Woodchops 10
Pulsing Push-ups AMAP*
Plank Walkouts 5 (each arm)
Straight-legged Fire Hydrants 15 (each side)
Diamond Push-ups 10
Bridges 10
Abs Hold 2

*as many as possible

Front to Back Lunges

Stand in a half-squat with your feet together. Step one foot forward. Bend both legs to bring your rear knee an inch or two above the ground; your front knee should be stacked over your ankle. Press through your front heel to return to the centre. Without putting your working foot to the ground, step your foot behind you and lower into another lunge. Return to the start and repeat. (You can touch the ground momentarily in between if needed.) Switch working legs with each circuit.

beach pleaseWoman in athletic wear doing lunges on a sandy beach with ocean waves in the background.

Standing Woodchops

Stand with your feet shoulder-width apart and your knees slightly bent. Clasp your hands and raise them overhead. Keeping your core engaged, forcefully drive your hands across your body and toward the ground as if chopping a piece of wood. The motion should be quick and powerful, moving your arms in a straight line from above one shoulder to beside the opposite hip. During your next circuit, do the motion on your opposite side.

Woman in workout clothes stretching with arms raised above her head on a sandy beach with ocean in the background. Woman in athletic wear stretching arms on a sandy beach with ocean and cloudy sky in the background.

Pulsing Push-ups

Start in a high plank position with your hands on the ground slightly wider than your shoulders and your legs extended straight behind you. (Beginners can drop their knees to the ground.)  Bend your arms to lower your chest, letting your elbows splay out to the sides. Press up halfway, then bend your arms to lower your chest again. Extend your arms fully to return to the start.

Woman in blue leggings and sports bra doing a modified plank exercise on a towel on the sandy beach with ocean in the background.Woman in blue leggings and sports bra doing modified push-up on a towel on the beach with ocean waves in the background.

Lift the knees and use the toes for a more advanced version for more resistance.

Woman in blue leggings and sports bra doing a push-up on a towel on the sandy beach with ocean waves in the background.

Plank Walkouts

Begin in the same starting position as in the push-up, dropping your knees to the ground if necessary. Keeping your core engaged and your arms straight, “step” your right hand forward as far as you can, then follow with your left. Hold this extended position, bracing your core and pressing your hands into the ground. Reverse the motion to return to the start. Repeat, alternating your leading hand.

Woman in blue leggings and sports bra doing a plank exercise on a striped towel on the sandy beach with ocean waves in the background.Woman in workout clothes stretching on a striped towel on the sandy beach with ocean waves in the background.

Also here, lift the knees and use the toes for a more advanced version for more resistance.

Woman in blue leggings and sports bra doing a plank exercise on a striped towel on the sandy beach with ocean in the background.

Fire Hydrants

Start on all fours on the ground with your hands below your shoulders and your knees below your hips. Keep your core tight and your shoulders level with the ground. Lift your knee out to the side; pause. Lower your knee, tapping your knee lightly on the floor. Complete your reps, then repeat on the opposite side.

Woman in blue leggings and sports bra doing a modified plank exercise on a towel on the beach with ocean in the background.Woman in blue leggings and sports bra exercising on a towel on the sandy beach near the ocean. Diamond Push-ups

Start in a high plank position with your hands on the floor and your legs straight behind you. (Drop your knees to the floor to make the move easier.) Make a diamond shape on the floor with both hands, touching your index fingers and thumbs directly under your chest. Bend your arms to lower your chest toward the ground, keeping your elbows tight to your sides. Pause for one count, then press through your palms to return to the start.

Diamond Push-upsWoman in blue leggings and sports bra doing modified push-ups on a towel on the beach with ocean and cloudy sky in the background.

Once again, lift the knees and use the toes for a more advanced version for more resistance.

Woman in blue leggings and sports bra doing a plank exercise on a towel on the sandy beach with ocean in the background.

Bridges

Lie face-up on the ground with your knees bent and feet flat on the floor. Brace your core as you press your hips toward the sky until your knees, hips, and shoulders form a straight line. Pause, then lower back to the starting position. Repeat, adding a small partial rep, or a pulse, at the top of each successive rep. (One pulse on rep two, two pulses on rep three, and so on.)

Person lying on a striped towel on the sandy beach near the ocean, with knees bent and arms resting on the towel.Person lying on a striped towel on the beach doing a bridge exercise with ocean waves in the background.

Abs Hold, Beach Please

hips at 90 degrees, calves parallel to the ground. Keeping your arms straight, place your hands on or just above your knees. Pulling your belly button towards your spine, press your knees into your hands and your hands into your knees as hard as you can. Hold for 10 seconds – more if you can manage!

Woman lying on a striped towel on the beach, holding her bent knees while exercising with the ocean in the background. Person lying on a striped towel on the beach, performing an exercise with legs raised and bent at the knees, hands touching the shins.

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Photos by @chrisvlinton