Why This Beach Body Workout Works
- No Equipment Needed – Just your body weight and a little motivation.
- Full-Body Sculpting – Tones legs, arms, core, and glutes all in one session.
- Quick and Effective – Get it done in under 30 minutes.
- Works Anywhere – Do it on the beach, at home, or in your backyard!
- Scalable for All Levels – Modify as needed to fit your fitness level.
And for this total-body workout, I took it out to the beautiful beaches of Puerto Vallarta, Mexico! It was so fun getting to photograph these moves there and I hope it can bring you all of the warm-weather vibes as you get beach-ready.
Need help planning out healthy meals for the week ahead? My 4-Week Healthy Dinner Meal Plan includes 4 weeks of planned-for-you recipes, grocery lists, and more!
The Ultimate Beach Body Workout Plan
Perform each move for the suggested reps, moving through the circuit with minimal rest. Want to challenge yourself? Repeat the circuit 2-3 times!
1. Plie Squats (25 reps) – Lower Body Burn
- Stand with feet wider than hip-width, heels lifted.
- Lower into a squat, keeping heels up to engage your calves.
- Sink deeper, keeping your chest lifted.
- Return to starting position and repeat.
Targets: Legs, glutes, calves, and core.
2. Lateral Pull Down Lunges (20 reps total) – Sculpted Arms & Legs
- Start in a high lunge with arms raised overhead.
- Lower into a deep lunge while pulling arms down toward ribs.
- Engage your back, shoulders, and arms as you return to start.
- Alternate sides and repeat.
Targets: Legs, glutes, arms, shoulders, and lats.
3. Burpees (10 reps) – Total Body Cardio
- Begin in a plank position.
- Jump feet towards chest and explode into a high jump.
- Land softly and return to plank.
- Repeat for a heart-pumping burn.
Targets: Full body (legs, core, arms) + cardio boost.
4. Donkey Kicks (25 reps per side) – Lift & Shape Glutes
- Start on all fours, lifting one leg to a 90-degree angle.
- Engage your glutes as you push your foot toward the ceiling.
- Lower back to the 90-degree angle and repeat.
Targets: Glutes, hamstrings, and core.
5. Tricep Dips (20 reps) – Stronger, Toned Arms
- Sit on the ground with hands behind you, fingers pointing forward.
- Lift your hips, keeping knees bent.
- Lower your body by bending your elbows, then press back up.
Targets: Triceps, shoulders, and core.
6. Scissor Abs (25 reps total) – Defined Core & Abs
- Start in a V-sit position, toes pointed.
- Open legs wider than shoulder-width, then bring them together, crossing one over the other.
- Alternate legs and repeat.
Targets: Core, lower abs, and obliques.
How to Get the Best Results with This Beachbody Workout
- Focus on Form – Controlled movements will give you better results than rushing through reps.
- Modify If Needed – Reduce reps or intensity and build up over time.
- Stay Hydrated – If you’re exercising outside, keep water nearby.
- Be Consistent – Stick to this beach body workout plan at least 3-4 times a week for the best results.
Recovery Tips
Recovery is super important! After this workout, be sure to fuel up with a healthy, protein filled food like a shake, and lots of stretching and water. Here are a few other protein recovery snack ideas:
- Homemade Protein Bar
- High Protein Cookie Dough
- Cottage Cheese Muffins
- Blueberry Vanilla Protein Shake Recipe
- Chocolate Chip Cookie Dough Energy Bites
More Beach Workout Ideas
- Equipment-Free 30-Minute Total Body Workout
- Beach-Ready Abs Workout
- At-Home Cardio Workout
- Upper-Body Bleacher Workout
- Lower-Body Bleacher Workout
Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!
Leave a Reply