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Six Exercises For A Beach Workout

If you’re looking for exciting ways to switch up your workout routine but aren’t sure where to start, summer is the perfect time to take your workout routine outside! Head down to the beach this summer to get your workout in! Our team at Massapequa Pain Management & Rehabilitation would like to share six exercises that are perfect for a beach workout! 

Six Exercises For A Beach Workout

The beach is one of the best places to get an outdoor workout because the sand makes the exercise more challenging. Your body has to work harder to move around because it’s harder to stabilize your feet and legs. Another bonus of working out at the beach is that you don’t need any fancy equipment to get your workout done. Before starting any new exercises, please consult with our team at Massapequa Pain Management & Rehabilitation to make sure it’s right for you. If you’re more recent to beach workouts, try starting on wet sand since it’s more firm and can provide more support. We also recommend working out on level sand to avoid injuries. Here are six workouts you can try at the beach this summer:

Warming Up

We recommend warming up by doing a light jog down the beach to get your body accustomed to the sand as a surface. You can jog for five to ten minutes. 

Sand Bucket Deadlift

Make use of your kids’ sand buckets! Fill your bucket with sand to use as a weight for resistance training. To perform sand bucket deadlifts, hold on to your bucket with both hands. Hinge forward at the waist and use your legs to lean forward. Be sure to engage your glutes and core. Tap the bucket to the ground, and engage your glutes and legs back up to standing. Repeat this move for three sets of ten to twelve repetitions.


Burpees are a fantastic full-body workout. Start standing up, then jump and head down into a high plank. Lower yourself into a pushup and back to a high plank. Drive your body back upwards and jump up. It would be best if you were doing this in a fluid motion. If pushups are too challenging, you can modify the exercise by lowering your body to the ground or staying in a high plank. Do this exercise for three sets of ten. 

Squat Jumps

This exercise is excellent for the beach because the sand helps reduce the impact on your knees. With your feet hip-width apart and in a squat position, jump up and land back down in a squat position. Perform three sets of twelve to fifteen repetitions. 

Tuck Jumps

Like the squat jumps, this exercise is easier on the sand for your knees. Jump up and tuck your knees in as you jump, then extend your legs as you land. Repeat for three sets of fifteen repetitions. 

Bear Crawl

This exercise is a great full-body workout that targets your core, quads, and shoulders. Start on your hands and knees, and bring your knees slightly up. Bring your left hand and right leg forward at the same time. Make sure that your hips and shoulders are leveled. Repeat this exercise on the other side and move forward for 30 seconds, then back. Repeat this exercise three times. 

Contact Us

At Massapequa Pain Management & Rehabilitation, our staff is well-versed in helping patients find new and exciting workouts to stay healthy. To learn more summer workout ideas, be sure to contact our team today!