warm up
It’s time for some fun in the sun! Whether you’re headed to the beach, pool or lake, this workout sculpts and tones your total body while utilizing common beach day essentials like your towel, beach ball and sand pail! Feel free to use any ball if you don’t have a beach ball, and a dumbbell or kettlebell in place of the beach pail.
WHAT YOU NEED:
A BEACH TOWEL
warm up
Hold a towel lengthwise and bring your your arms straight above your head, creating a “Y” shape. Keep arms straight as you bend from side to side to stretch out your waistline.
Bring your arms in front of you, hands in line with shoulders. Keeping hips facing forward and arms straight, rotate your torso from side to side.
WHAT YOU NEED:
A BEACH BALL
move one
Place feet a little wider than shoulder width apart, feet angled outwards at 45 degrees. Bring the ball to your right foot as you squat down. Then, spiral upwards, brining the ball up above your left shoulder. Repeat 20 times before switching sides
move two
Place the ball between your thighs, squeezing your legs to keep it in place as you squat down. Repeat 10 times.
move three
Place the ball between your left heel and your butt cheek. Use your core to stay balanced as you squeeze your hamstring and pulse your leg up and back. Repeat 20 times and switch sides!
WHAT YOU NEED:
S A N D - F I L L E D PA I L
move four
Use the weight of the pail to perform dead lifts! With feet hips-width apart, hinge at your hips to lower the pail down in front of you, keeping legs straight and back flat. Squeeze your booty and the backs of your thighs as you come back up. Repeat 5 times before adding an upright row, lifting your arms up to your chest as you come back up. Repeat 15 times.
move five
Sand Swings! Place feet a little wider than shoulder width apart, feet angled outwards at 45 degrees. Keep your abs tight! Sit back with your pail swinging behind your legs, bringing your forearms to your inner thighs. Drive all of your weight into your heels and thrust your hips forward, driving the pail straight up in front of you. Just like a kettlebell swing :) Complete 15 swings!
move six
Transition into one handed swings. Bring one hand behind you as you swing, and switch hands on the way up. Complete a total of 30 times!
move seven
Stand at the back of your mat, feet together, holding the pail with both hands. Hinge forward at your hips, bringing your right leg straight back as you lower the pail to the ground. Use your booty to lift back up, keeping your abs engaged for balance. Repeat 15 times before completing the move with your left leg!
move eight
Place feet a little wider than shoulder width apart, feet angled outwards at 45 degrees. Holding the pail in your right hand, palm facing your body, bring it down to the ground as you squat. Come up twisting your hand outwards as you lift your pail up and above your head, performing a shoulder press. Make sure you keep your elbow close your your body! Repeat 6 times and switch sides!
move nine
Staying in the same squat position, bring the pail in line with your chest, elbows facing out. Squeeze the pail as you squat down, touching elbows to knees before coming back up and raising your hands up in an overhead press. Repeat 12 times!
WHAT YOU NEED:
A VOLLEYBALL
move ten
Use the volleyball to get in a supported push-up position, body in a straight line and knees on the ground. Hands should be open, thumbs facing each other. Slowly lower down into a tricep pushup, kissing your elbows to your waistline. Repeat 10 times!
move eleven
Lift up into a ball supported high plank position. Bring your right leg up and bend your knee at 90 degrees, the sole of your foot facing the sky. Keep your booty tight and plank strong as you pulse your leg up 15 times! Repeat on the opposite side.
move twelve
Lay on your back and lift your legs up to 90 degrees, toes pointed. Holding the ball, lift your shoulder blades off of the ground, crunching upwards to bring the ball towards your toes. Repeat 15 times!
move thir teen
Place the volleyball between your feet and bring your hands underneath your booty to support your back. Legs should be at 90 degrees. Squeeze the ball and keep your core tight as you lower your legs straight down to the ground and back up. Oh YES! Repeat 15 times!
move four teen
Staying on the ground, place the ball underneath your left heel, knee bent. Bring your left leg straight up to the sky. Using your heel and booty, come up into a modified bridge position and lower. Repeat 15 times before switching sides
move fifteen
Place the ball back between your feet. Bring your legs straight up and as you squeeze the ball, bend at your knees and extend back up towards the sky. Repeat 20 times.
move sixteen
Remain on your back as you place both feet on the ball, knees bent. Bring your hips up to the sky and lower back down. Squeeze that booty. Repeat 15 times.
move seventeen
Come up into a V sit, ball in your hands. Rotate from side to side, touching the ball to the ground on the right and on the left side. Repeat 30 times!
C H E C K I N W I T H U S ! H A S H TA G # T I U T E A M @T O N E I T U P & @ K A R E N A K AT R I N A
WHAT YOU NEED:
A BEACH TOWEL
warm up
Hold a towel lengthwise and bring your your arms straight above your head, creating a “Y” shape. Keep arms straight as you bend from side to side to stretch out your waistline.
Bring your arms in front of you, hands in line with shoulders. Keeping hips facing forward and arms straight, rotate your torso from side to side.
WHAT YOU NEED:
A BEACH BALL
move one
Place feet a little wider than shoulder width apart, feet angled outwards at 45 degrees. Bring the ball to your right foot as you squat down. Then, spiral upwards, brining the ball up above your left shoulder. Repeat 20 times before switching sides
move two
Place the ball between your thighs, squeezing your legs to keep it in place as you squat down. Repeat 10 times.
move three
Place the ball between your left heel and your butt cheek. Use your core to stay balanced as you squeeze your hamstring and pulse your leg up and back. Repeat 20 times and switch sides!
WHAT YOU NEED:
S A N D - F I L L E D PA I L
move four
Use the weight of the pail to perform dead lifts! With feet hips-width apart, hinge at your hips to lower the pail down in front of you, keeping legs straight and back flat. Squeeze your booty and the backs of your thighs as you come back up. Repeat 5 times before adding an upright row, lifting your arms up to your chest as you come back up. Repeat 15 times.
move five
Sand Swings! Place feet a little wider than shoulder width apart, feet angled outwards at 45 degrees. Keep your abs tight! Sit back with your pail swinging behind your legs, bringing your forearms to your inner thighs. Drive all of your weight into your heels and thrust your hips forward, driving the pail straight up in front of you. Just like a kettlebell swing :) Complete 15 swings!
move six
Transition into one handed swings. Bring one hand behind you as you swing, and switch hands on the way up. Complete a total of 30 times!
move seven
Stand at the back of your mat, feet together, holding the pail with both hands. Hinge forward at your hips, bringing your right leg straight back as you lower the pail to the ground. Use your booty to lift back up, keeping your abs engaged for balance. Repeat 15 times before completing the move with your left leg!
move eight
Place feet a little wider than shoulder width apart, feet angled outwards at 45 degrees. Holding the pail in your right hand, palm facing your body, bring it down to the ground as you squat. Come up twisting your hand outwards as you lift your pail up and above your head, performing a shoulder press. Make sure you keep your elbow close your your body! Repeat 6 times and switch sides!
move nine
Staying in the same squat position, bring the pail in line with your chest, elbows facing out. Squeeze the pail as you squat down, touching elbows to knees before coming back up and raising your hands up in an overhead press. Repeat 12 times!
WHAT YOU NEED:
A VOLLEYBALL
move ten
Use the volleyball to get in a supported push-up position, body in a straight line and knees on the ground. Hands should be open, thumbs facing each other. Slowly lower down into a tricep pushup, kissing your elbows to your waistline. Repeat 10 times!
move eleven
Lift up into a ball supported high plank position. Bring your right leg up and bend your knee at 90 degrees, the sole of your foot facing the sky. Keep your booty tight and plank strong as you pulse your leg up 15 times! Repeat on the opposite side.
move twelve
Lay on your back and lift your legs up to 90 degrees, toes pointed. Holding the ball, lift your shoulder blades off of the ground, crunching upwards to bring the ball towards your toes. Repeat 15 times!
move thir teen
Place the volleyball between your feet and bring your hands underneath your booty to support your back. Legs should be at 90 degrees. Squeeze the ball and keep your core tight as you lower your legs straight down to the ground and back up. Oh YES! Repeat 15 times!
move four teen
Staying on the ground, place the ball underneath your left heel, knee bent. Bring your left leg straight up to the sky. Using your heel and booty, come up into a modified bridge position and lower. Repeat 15 times before switching sides
move fifteen
Place the ball back between your feet. Bring your legs straight up and as you squeeze the ball, bend at your knees and extend back up towards the sky. Repeat 20 times.
move sixteen
Remain on your back as you place both feet on the ball, knees bent. Bring your hips up to the sky and lower back down. Squeeze that booty. Repeat 15 times.
move seventeen
Come up into a V sit, ball in your hands. Rotate from side to side, touching the ball to the ground on the right and on the left side. Repeat 30 times!
C H E C K I N W I T H U S ! H A S H TA G # T I U T E A M @T O N E I T U P & @ K A R E N A K AT R I N A
