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Free Moderate Workout

Beach Prep

Moderate   11 minutes

Target Areas: Core

Equipment: Exercise Mat

Beach Prep
Tags
Bodyweight Workouts Ab & Core Workouts
Description

Get ready for the beach with this short bodyweight workout. This will prime you to hit the sand with confidence. No equipment needed. Enjoy!

Exercises

Set 1: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
40 seconds
Rotating Elbow Plank
Rotating Elbow Plank
40 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
40 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
Rest
10 seconds
Push-Up and Rotation
Push-Up and Rotation
40 seconds
Y-T-A
Y-T-A
40 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
40 seconds
Rest
Rest
10 seconds
Kimura Sit-Ups
Kimura Sit-Ups
40 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
10 seconds
Tricep Push-Ups
Tricep Push-Ups
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Extended Plank Hold
Extended Plank Hold
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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