Ladies working out at the beach on their vacation.

10 NO EQUIPMENT WORKOUTS TO DO ON VACATION

Who doesn’t love a beach vacation? Whether you’re going on a holiday break or just getting out of town to take a break from the cold weather, the beach is a favorite place to visit for so many people. We are lucky in our little town of Delray Beach, Florida because our weather is warm the majority of the year with lots of sunshine all the time. Our awesome weather also makes it easy to workout outside all year round. So we understand why you would want to visit an area that’s warm and sunny and allows you to get outside and enjoy the beach atmosphere.

While we would love for you to come to do one of our fitness retreats, we know that people have other vacations planned. With that in mind, there’s no reason to skip your workouts while you’re beach vacation. To help you out, we’ve got 10 DIY workouts that you can easily do on your own while you’re away. You’ll find cardio, bodyweight and core workouts below. Enjoy!

Working out at the beach during vacation.

WORKOUT TIPS

All of these can be done without any equipment. This gives you zero excuses for getting in your vacation workouts! We offer a lot of bodyweight and no equipment workouts at our retreats because they translate easily for at home use. The workouts you learn during your retreat can be used at home as well. Back to this blog post… all of the workouts included here can all be done right on the beach, at a local area park, a tennis court and some of them can be done in your room or condo. All you have to do is choose which workouts you want to do! Pretty easy, right? You can easily copy and paste these into a note on your phone or bookmark this blog post so you can reference the workouts when you need them. Below are also a few extra tips to make sure you get the most out of your workout and that’s it’s safe as well.

Before and After Your Workout
1. Warm Up – Always warm up before your workout for a few minutes (average 3 – 7 mins depending on how long it takes you to feel warmed up and ready to go). Walk briskly, jog, butt kicks, high knees and air squats are all options to get warm.

2. Cool Down – A good cool down is the proper way to end your workout. You can cool down the same way you warmed up and/or add in foam rolling, dynamic flexibility or static stretching to cool down.

What You’ll Need
You’ll always want to have water readily available to you so grab as much water as you think you’ll need. A beach towel would also be a great idea for most of these workouts – either to put hands or body on for some of the movements or for lounging afterwards. Make sure to use sunscreen (you know…since you’re working out outside) and have electrolytes handy as you may need them as well.

Grab A Buddy!
Make your workout interactive with a friend or family member. It’s always fun to grab someone else to help keep you motivated.

Other Workout Tips
While it’s important to workout at your own personal fitness level, it’s also important to push yourself. What I mean by that is, don’t just go through the motions. Use as much intensity as you can (don’t compare yourself to anyone else) to make sure the workout is challenging. Safety first always but it’s still important to push yourself. Listen to your body. Do you have injuries, tense muscles or problem areas that might affect how you workout? *Listen to what fees good for you and always check with your health care provider before beginning any new fitness program.*

10 BEACH WORKOUTS

Workout 1: Simple Walk, Jog, Run (Sprint)

Walk – 30 Sec
Jog – 30 Sec
Run – 30 Sec
*Repeat 3x

Walk – 1 min
Jog – 1 min
Run – 1 min
*Repeat 3x

Walk – 30 sec
Jog – 1 min
Sprint – 30 sec
*Repeat 3x

Tip: Adjust time lengths based on your fitness level.

Workout 2: Cardio Intervals
This is a simple 20 minute cardio workout. It can be done anywhere and can translate to a treadmill, bike or elliptical (or any piece of cardio equipment).

Warm Up: 2 mins (briskly)

Walk – 1 min
Walk Fast – 1 min
Jog – 1 min
Run – 1 min
*Repeat 4x

Cool Down: 2 mins + foam rolling or stretching

Tip: Try to keep length of time the same but adjust intensity and speed as necessary for your fitness level.

Workout 3: Cardio Drills

Jog – 1 min
Jog Backwards – 1 min
Side Shuffle Right – 30 sec
Side Shuffle Left – 30 sec
High Knee Skips – 1 min
Butt Kicks (jogging) – 1 min
Speed Jacks – 1 min
Walk or light jog as “break” – 1 min
*Repeat 3x

Tip: Vary length of time based on your fitness level. If you’re unsure of any of the moves, do a youtube or google search or check with your local fitness professional.

Workout 4: Bodyweight Strength

15 Air Squats
15 Push Ups
15 Forward Lunges (each side)
15 Supermans
15 Reverse Lunges (each side)
15 Dips
15 T Planks (each side)
15 Ski Squats (narrow)
*Repeat 3-4x through

Tip: Change number of reps based on your fitness level. If you don’t know any of the moves, do a youtube or google search or check with your local fitness professional.

Workout 5: Bodyweight Strength + Cardio

10 Plank Walkouts
10 Air Squats
10 Push Ups
10 Jump Squats
10 Narrow Push Ups
10 Burpees
10 Step Ups (each side)
10 Mountain Climbers (one on each leg = 1)
10 Curtsy Squats
10 Power Jacks
*Repeat at least 2x or do as many rounds as possible.

Tip: Understand the moves and proper form before beginning this workout.

Workout 6: The Pyramid

5 Burpees
6 Jump Squats
7 Push Ups
8 Plank Jacks
9 Alternating Front Lunges
10 Mountain Climbers (one on each leg = 1)
11 Tuck Jumps
12 Step Ups (each side)
*Repeat 3 rounds or as many as you can.

Tip: Follow the progressions but add reps to each movement if you need to based on your fitness level. Always ask about form and how to do a specific move if you don’t know how.

Workout 7: Total Body Conditioning

15 Jumping Jacks
15 Air Squats
15 Static Lunges (each side)
*Repeat 3x

15 Push Ups
15 Reverse Lunges
15 Dips (ground or bench)
15 Jumping Jack Jumps
*Repeat 2x

15 Step Ups (each leg)
15 T Planks (1 on each side = 1)
15 Half Burpees (plank to jump out and jump in)
*Repeat 2x

Workout 8: The Giant Circuit
I love giant circuits because they take up space and offer a variety of movements making the workout interesting. You’ll need a wide open space for this one – like a beach! Spread out, use a lot of space and enjoy the scenery.

15 Push Ups
30 Sec High Knees (in place)
15 Side Squats (to the right)
15 Side Squats (to the left)
15 Air Rows (bent over rows without weight, squeeze shoulder blades together)
30 Sec Fast Feet (in place)
15 Walking Lunges (1 on each leg = 1)
30 Sec Plank
15 Skaters (1 on each side = 1)
3 Minute Run
Recover until heart rate comes down.
*Repeat this circuit

Tip: Modify as needed for you and your own personal fitness level as needed.

Workout 9: Core + Cardio Combo
I always love a good core cardio workout! You’ll condition your abs, low back and full mid section as well as get your heart rate up all in one workout. Perfect combination!

10 Plank Walk Outs
Side Plank – 30 sec (left)
Side Plank – 30 sec (right)
Jump Rope (air rope) – 30 sec
*Repeat 3x

10 Wood Chops (left to right)
10 Wood Chops (right to left)
Plank w/ Right Leg Lifted – 20 sec
Plank w/ Left Leg Lifted – 20 sec
Side to Side Jumps – 30 sec
Repeat 3x

10 Leg Lowers
10 Hip Bridge (left leg up)
10 Hip Bridge (right leg up)
Run – 1 min
*Repeat 3x

Tip: Keep belly button to spine to support full mid section for all core activity. Work at your own pace.

Workout 10: Straight Up Core

Plank – 1 min
Bicycle Crunches – 30 sec
Oblique Twists – 30 sec
Plank Hip Drops (forearm plank drop hips side to side) – 30 sec
Static Ab Hold (in a crunch position with head supported) – 30 sec
*Repeat 3 – 5 rounds.

Tip: Adjust time based on you fitness level. Do as many rounds as you’d like. Make sure you know the moves and proper form before doing the workout.

I hope you enjoy the workouts and your vacation! If you have any questions, please leave them in the comment section below.

If you’re looking for individual help with fitness training or nutrition, check out our Health & Wellness Coaching. We’d love to help!

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