Fun and Functional Beach Workout

The sun is out, the water is nice, not a single cloud in the sky, so let's trade our traditional gym atmosphere for some sunshine with this beach-style full body workout that combines cardio, strength training, and some vitamin D.

Beach Workout Essentials:

• Sunscreen: Protect your skin from the sun's harmful rays. Choose a broad-spectrum sunscreen with SPF 30 or higher and reapply every two hours, or more often if you're sweating or swimming.
• Water Bottle: Stay hydrated throughout your workout, especially in the hot sun. 
• Towel: A towel will come in handy for drying off after your workout or spreading out on the sand.

Sample Beach Workout:

This sample workout incorporates bodyweight exercises that target your whole body and can be easily done on the beach.

Warm-Up (5 minutes):

• Light jog or jumping jacks: Get your heart rate up and your blood flowing for 2-3 minutes.
• Arm circles: Forward and backward arm circles for 1 minute each to loosen up your shoulders.
• High knees and butt kicks: Alternate running in place with high knees for 30 seconds, then follow with butt kicks for another 30 seconds.

Strength and Cardio (20 minutes):

• Squats: 3 sets of 15 repetitions. Stand with your feet shoulder-width apart and toes slightly pointed outward. Lower yourself down as if you're going to sit in a chair, keeping your back straight and core engaged. Push through your heels to stand back up.
• Walking lunges: 3 sets of 10 lunges per leg. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push through your front heel to return to standing and repeat with the other leg.
• Push-ups: Modify on your knees if needed. 3 sets of as many repetitions as possible with good form.
• Jumping jacks: 3 sets of 30 seconds.
• Beach sprints: Find a flat stretch of beach and alternate between sprinting for 30 seconds and walking briskly for 60 seconds. Repeat 4-5 times.

Cool Down (5 minutes):

• Walking: Take a leisurely walk along the beach for a few minutes to bring your heart rate down.
• Stretching: Gently stretch your major muscle groups, holding each stretch for 15-30 seconds.

Beach Workout Bonus:

• Swimming: Take a dip in the ocean after your workout. Swimming is a full-body workout that's easy on your joints, and can be refreshing on a hot day.
• Beach games: Play some fun beach games like volleyball to get your heart rate up and add some extra cardio to your workout.

Remember: Listen to your body and adjust the intensity and duration of your workout based on your fitness level. Be sure to drink plenty of water and take breaks in the shade if needed. So, have fun, stay safe, and enjoy your beach workout!