Lower Body Beach Blast

Posted: June 14, 2011 at 5:08 pm

While living it up on vacation, I have still found time to fit in regular workouts. I actually enjoy starting my day with some action. It gives me energy, leaves me feeling strong, and sets a positive tone for the day. Plus, beach workouts are fun!

After Peter & I completed his second Couch to 5K workout, we ran through a quick lower body circuit that included some cardio drills and bodyweight resistance training. The ten moves added up to really work the lower body. Welcome to the Lower Body Beach Blast!

Warm-up for at least 5 minutes before beginning. You will do each exercise for one full minute. Complete each move for a minute, then move right to the next move for the next minute. Rest 2 to 3 minutes at the end of the circuit, then go through the moves again. If you’re up for it, you can complete the circuit a third time through after that. Make sure to challenge yourself, while still focusing on good form. Use this workout on vacation, for an at-home blast, or even at the gym to mix it up.

Frog Jumps


Squat down low to the ground in a wide stance. Jump forward as far as possible, landing back in the same low, wide squat. Complete for reps.

Walking Squat

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Lower yourself into a standard squat position. Walk forward about 15-20 steps, turn, and walk back to where you started. Aim to remain in a squat position the full minute.

High Knees


Jog in place, pulling your knees up to at least hip level or higher.

Walking Lunge with Front Kick


Step forward into a lunge. Continuing in a forward motion, pull your back leg up to a knee and then kick forward with a powerful front kick. Tap your foot down and then bring it forward to your next lunge. You should alternate legs.



Sprint forward about 25 yards, then tap the ground as you stop and reverse directions. Continue sprinting back and forth between the two points.

Plie Curtsy Lunges with a Lift


Begin in a wide stance plie-squat. Move your right leg back behind your left for a curtsy lunge. Then, pull your left leg back and up into a leg lift. Return back to the curtsy lunge and then back to the plie squat. Repeat the motion on the other side – doing a curtsy lunge back with your left leg and then raising your right leg. Alternate between the two sides for the full minute.

Side Shuffles

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Once again get in a squat position. Shuffle quickly about 25 yards down, then shuffle back to where you started. Continue shuffling back and forth in a squat position for the full minute.

Pulsing Lunge


Get in a lunge position and pulse low for 30 seconds. Switch sides and finish the last 30 seconds pulsing in a low lunge on the other leg.

High Bounding Skips

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Skip high and long with a bounding movement for 25 yards. Turn and return to start. Continue with the bounding skips for your minute.

Glute Kickbacks


Go ahead and get on all fours. Straighten your leg behind you while keeping hips level. Raise and lower your leg slowly for 30 seconds, squeezing tightly through the movement. Switch legs at 30 seconds.

Reminder: I am not a certified trainer and simply strive to share workouts I enjoy. If you choose to do any of these moves, do so at your own discretion.

And don’t worry about bystanders looking. They will only be jealous of your hardcore ways. You will deserve to rule the beach after that butt-kicking! 😉


  • Do you like working out on vacation? What types of exercise do you do?

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40 Comments to “Lower Body Beach Blast”
  1. FUN!!! I didn’t get to do a beach workout this year. I always workout during vacations. I try to stay as close to normal routine as I can and still have fun.

    • Jess says:

      Um, Heather – we are SO doing this routine when we’re at the lake this summer. In??

      NICE workout Tina, love, love, love it!!

  2. Tina, you look so cute and so STRONG in all of these moves! I love this sequence of moves & will definitely give it a try. Have a great vacation!!

  3. Melodie says:

    This is an awesome workout! I am no where near a beach, but I think I could make it a “back yard blast”!

  4. Lisa says:

    Nice moves!

    Yes I workout on vacation. The local vacations the bf and I do together usually involve hiking or we take our bikes and do rides. If we’re flying somewhere we can’t do that, I just run. I can run anywhere!

  5. Niiiice! these are the kinds of workouts I do on a regular basis! well, similar to these…mostly bodyweight 🙂 haha I love the photos! and love the beach+sky…hopefully I can workout there soon too. You’re an inspiration Tina!

  6. Emily says:

    Great beach workout, looks like fun! When I am on vacation I like to take long walks or runs, and then I do body weight stuff like squats, pushups, crunches etc 🙂

  7. That looks like a good workout! I do workout on vacation, but really, I don’t remember the last vacation I was on. I need to get on that!

  8. What beautiful pictures of the sunset on the beach!

    I love to work out on vacation, you get to explore so much when you go on walks or runs in a new area. I will always find a way to get my swim no matter where I am, it makes me enjoy my day so much more.

  9. I love that you did all these on the beach. As much as I’d like to say it wouldn’t bother me, I’d probably be too shy with people looking on. Good for you!

  10. My legs are burning already! That’s an awesome and intense leg workout!

  11. Ana Maria says:

    I was so surprised at the end when you still had legs in the picture. Mine would have definitely fallen off by pulsing lunge time…

    Also, the photos are absolutely beautiful.

    And you look gorgeous 🙂

  12. I love your workout Tina! You look so happy in all of the pictures!

  13. I love working out on vacations because I usually indulge a lot more than I normall would. However, I don’t freak out if I don’t work out!

    • Tina says:

      I’m the same. I try to keep a relaxed approach to workouts, but I do make an effort to do them because I know I will feel more gross without them since there’s more alcohol and sweets. As there should be! 🙂

  14. Fun workout! I do workout on vacation. Always lots of walking, sometimes some running, and usually some body weight exercises. I don’t like to bring lots of equipment, so I just do what I can do.

  15. So fun to do a workout on the beach and enjoy vacation 🙂

  16. Erica says:

    What a great workout- fabulous scenery 🙂 I LOVE working out on vacation. Josh and I usually try to do something together. My favorite thing to do is to run on the beach

  17. You even go strong on vacation…awesomness! I unintentionally throw workouts out the window when I’m on vacation. The most I’ll get in is a run here or there. GO YOU!

  18. Ahhh I am so jealous of that background!

    Great workout! I forgot how hardcore lunge + kick combos are while walking! 🙂

  19. What an awesome place to workout! It depends if I work out on vacation or not. I never want to go in the morning, and I’m usually too full at night to go!

    • Tina says:

      Some mornings it has certainly been hard to get up out of bed! I know how much better I feel afterwards though and so it gets me moving.

  20. Now that’s a lower body work out! I love the Pulsing Lunges. Those get my legs burning!

    In the past I never worked out while on vacation. This year, I try to do my best to. Usually vacations include lots of walking so that helps as well. I’ll be out of the country for 4 weeks soon and I’m going to try my best to keep a workout schedule while away!

  21. Errign says:

    Whoa, that is one crazy lower body workout! 🙂 I do like to exercise on vacation & I’m most likely to go for a run/bike ride and do some strength moves like lunges, push ups, and crunches.

  22. Rach says:

    Wow you make working out on vacation look like serious fun! Maybe it’s your smile? Or maybe it’s the beach in the background? Either way it looks like fun! 🙂

  23. Jan says:

    You are the most dedicated person I know. You make me want to be a better person. You are truly amazing! Thanks for sharing your workout. Love it!

  24. Michelle says:

    Love these moves! Go you for keeping active on vacation!

  25. Jolene says:

    Killer workout!!! I love the pictures, great form 😉 And the sun coming up behind you is AWESOME!

  26. This is my favorite kind of workout!! Love it. Confession: I don’t usually work out on vacation. I’m envious that you have the motivation to do it. You rock!

  27. Mac says:

    Not many people can say they took their exercise photos on a beach… you lucky girl you! Enjoy the rest of your time there!

  28. Fabulous workout! Thank you for posting this with pictures, it helps me with my form 🙂 I definitely like to exercise while on vacation, especially in the morning. It allows me to start the day off right and then feel much better about myself.
    I read your post from yesterday and want to say congrats to Peter for trying that program! My mom is doing it too, and I am helping her as much as I can. We are planning to do a 5k in August 🙂

  29. AWESOME BEACH WORKOUT, TINA!! I want to come join you!!! You look amazing and you are so motivational working out so hard on vacation!!! You go 🙂

  30. I’ve done a lot of those moves before and they are INTENSE. I’m tired just thinking about it 😉

  31. Karen says:

    Looks like a great workout!! I really like to workout on vacation. If I’m staying in a hotel I usually take advantage of the facilities available at the hotel. If I’m not in a hotel I will either go for a run or do something similar to the workout you described. Last year when we went to the beach we bought a resistance band that we could use during a workout on the beach. It was the perfect workout tool because it fit easily in our suitcase and we could use it for many different exercises.

  32. Kelly says:

    What a fabulous background!!!

  33. Tina,
    I am getting really anxious to get active again after baby is born! When you started your Body After Baby workouts, did you follow a specific program (like Body for Life, Jillian Michaels, etc)?

  34. Carolina says:

    I tend to over eat on vacation (so much good food, so little time) so working out is a must for me. I typically pack my running shoes & either find a great trail to run if I’m familiar with the location, or hit the treadmill at the gym.

  35. […] Lower Body Beach Blast (Faith Fitness Fun) – This is a killer workout! I haven’t done this EXACT workout but I’ve performed many of the moves in the past.. and they WORK! […]

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