What better place to sculpt a beach body than at the beach? The only tools you’ll need for this circuit-training session are yourself and the sand. The Push Pull and Travel (PPT) Beach Circuit was developed by Le Bergin, a certified personal trainer and co-owner of Total Fitness in Galveston.
Hit the stairs for a brief warm-up. Walk or jog the stairs for one song on your iPod or until you start to feel winded.
2. Push: Push-up variation
Begin in the basic plank position, with your palms on the sand directly in-line with your shoulders. Lower yourself onto your elbows one at a time, and raise yourself back onto your palms. “When you start to feel fatigued, try to do five more reps,” Bergin said.
3. Pull: Body Pull
Starting in a plank position, gently dig your toes into the sand. Using your upper body, walk your hands forward one at a time to pull yourself across the sand.
Walking “Dead Stop” Lunge
Stand upright with your feet together. Take a step forward with your left leg, lower your hips, and allow your back knee to come to a “dead stop” on the sand. Push off with your right foot and bring it forward to starting position. This completes one repetition. Step forward and repeat with the right leg.
“Having no momentum forces you to use your body as a weight,” Bergin said.
5. Push: Mountain Climber
Begin in the basic plank position, with your palms on the sand directly in line with your shoulders, bring your left foot forward and place it on the sand under your chest, so that your knee comes to a 90-degree angle. Keeping your hands planted on the sand, and your core engaged, push backward, alternating sides, to create a pile of sand behind you.
6. Pull: Squat Thrust
Dig your feet slightly into the sand. Beginning in the basic plank position, with your palms on the sand directly in line with your shoulders, bring your feet forward into a squat, then jump back into plank position. Repeat the pulling motion so that you create a pile of sand in front of you.
7. Travel: Traveling Burpee
Begin by standing with feet about hips-width apart. Bend over and squat down, with your hands on either side of your feet, slightly wider than shoulder-width apart. While holding your upper body in place, kick your legs back; land in the plank position. Jump your feet forward into a squat position. Jump up and forward about one foot.
8. Travel (alternate): Line Jump
With your feet, create two lines in the sand about shoulder-width apart.
Stand with your feet together, perpendicular to the line. Jump forward over the line, land and jump backward across the line. Repeat to fatigue.
This exercise can also be done laterally by jumping from side to side across the line.
9. Cool down
Do some calming yoga poses or hop in the Gulf of Mexico for the ultimate cool down.
“After a strenuous workout, it’s important to give your body time to recover,” Bergin said.