1 Don’t neglect the basics
You may be on the beach and only planning a fairly light workout, but even then you need to warm-up properly. You can do this with a gentle jog and some dynamic stretches for your hamstring, quads and glutes. You want to spend at least 10 minutes on this before getting into your proper workout.
More after the break
2 Built for strength
Focus on different routines for different goals. If you’re looking to maintain strength then your best bet is a circuit involving different body weight exercises: squats, slow press-ups, plank, side-plank and sand sprints. Cycle through the circuit twice for a short, sharp burst of strength training.
3 Aerobic fitness
If your goal is simply to stay fit during your holiday, then you need to work to a different circuit. Start with beach sprints. You can do these on the flat part of the beach or, if possible, up a sandy slope. The combination of running on soft sand and up a hill is one of best exercises you can do anywhere, let alone on a beach. Combine this exercise with lunges and squats before switching to something like a game of head tennis for 10 minutes. Repeat twice.
4 Keep it fun
If you don’t really want to think about proper circuits, then beach games are a great way of maintaining fitness while having fun. Beach volleyball, head tennis, beach football and even games of frisbee can help prevent the holiday pounds from piling on.
5 Hydration is key
It goes without saying that if you’re working out on the beach, you need to make sure you take in plenty of fluids. Powerade ION 4 contains four of the essential minerals lost in sweat, while the sodium in Powerade ION 4 will help offset dehydration and the 19.5g of carbs will provide the necessary energy for your beach workout.