I wanted to do both cardio and weight bearing exercises using only the beach and what stuff was available. I believe in the Gym Jones and Crossfit philosophy that mixing up different weight bearing exercises in different combinations is good for your body (although Crossfit's unofficial obsession with meat and hatred of carbs is off the mark along with their mostly dismissal of the benefits of long distance cardio training. However, I am very happy to see that their July 30 WOD was a 15K run. Nice!).
Some of the exercises I did while on the beach are:
Running on sand: Running on sand works a lot more secondary support muscles around the ankles, calves and feet. It also burns a lot of energy as you have to work more to push off the ever shifting sand under your feet.
Running backwards on sand: Running backwards not only uses different muscles than regular running forward but it burns extra calories as well. And how often do you get to run backwards on the sand? In fact, I will admit right here that I love barefeet and think it is sad that more people aren't obsessed with barefeet like I am.
Regular pullups: Pullups is probably my favorite exercise of all time. Very little equipment needed other than some sort of bar or board. The house we were staying in had an elevated boardwalk to the beach with boards that were utilized for pullups. Def. good for grip muscles too as half the work in these pullups was from trying to figure out how to hold onto the board.
Towel pullups: Throw a towel around something and you're ready to go. Again a great wrist and forearm workout from trying to hold onto the towel.
Pushups: My second favorite exercise only to pullups. The pushup is so ingenious because you can do it anywhere, don't need any special equipment (you don't need these fancy doo-hickeys), it works a whole bunch of muscles efficiently, and there are a number of fun ways to mix it up.
Sumo deadlift high pulls: This is an exercise I picked up from the Crossfit website. You basically do a deadlift and then pull weights up to your shoulders and down again in a controlled motion. I used random heavy blocks of wood.
Dips: No dip bars available but steps were available. Place hands on 2nd from bottom steps and rest feet on ground in front of steps. Dip down until arms make 90 degree angle and lift body up. The load is lower than using a traditional dip bar but that's what more reps. are for.
Overhead Press: Cinderblocks are great for building and construction apparently and also great for lifting over your head and working out the shoulders.
Digging in the sand with a shovel: I seem to be obsessed with digging fortresses in the sand to fight the incoming tide even though I am an no longer a child. Great workout and it's really cool to dig until you hit water.
Tabata Squat: This one's simple. Just squat down while keeping your back arched until your upper legs are parallel to the ground. Sound easy? Do multiple sets of 50 with good form and the legs are screaming for you to stop.
Shoulder Side Lifts: While standing up lift bricks in a controlled circular movement from hips to straight overhead. Burns in the shoulders big time after a bit.
Lunges: Great workout for the legs and hips. Body weight is all that is required.
Front Shoulder Lifts: Bricks used again. Like side lifts but start in front of body and lift until overhead.
Horseshoes: OK, this isn't really a workout, but an example of just a simple game that is good exercise. Tossing that horseshoe the 30 or 40 feet works the shoulder and arms pretty well.
