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

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.

Suicides

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

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

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?

I don’t know about you, but I find some muscle definition a very attractive quality. It displays strength, care of self, and power – which are all sexy to me. I adore strength training and what it does for my body. I believe in it so much that I continuously hope to motivate others to give weights a shot and reap the rewards. For that reason, I want to occasionally share posts that will list some of my favorite moves for each body part. And with strappy dresses and racer back tanks coming out in full force, what better place to start than with the back?

Back exercises usually consist of some form of pulling motion – either in rows, pull-ups, or pull-downs. Luckily for my exercise ADD, you can switch up the basic movements in a variety of ways! I do love the traditional moves like dumbbell rows or standard wide-grip lat pull-downs, but I’m always looking to mix it up a bit as well. Here are 7 back moves I love and that add a little variety to my workouts. And a little spice to my racer back tanks. 😉

Disclaimer: I am NOT a certified trainer. I’m simply posting some favorite exercises. I enjoy sharing workout ideas, but always do what works for your level of fitness!

Standing Straight Arm Lat Pull-down

For this move, I stand in front of the lat pull-down machine and set it to a much lighter weight than normal. Then using a wide grip, I pull the bar straight down until my hands are level with my hips. I slowly move back to starting position and repeat for reps.

Pull-Ups

You know I believe pull-ups are the ultimate in back exercises. You know how stoked I felt last week to do my first unassisted pull-ups since before pregnancy. They work so well that I make sure to incorporate pull-up exercises into my strength training once every week. I will use the assisted machine, complete negatives (where you start at the top and slooowwwlllyyy lower yourself down), or just keep trying to do them on my own.

Cable Pull

I set a cable machine with a handle attachment to the highest position possible. I grab with the hand farthest from the machine, reaching across my face. Then, focusing on pulling from my back, I pullback and down until the handle comes close to my shoulder.

Plank to Row

I start off in a straight-arm plank position with two light dumbbells in my hands. After establishing a firm and steady base, I alternate sides and pull the dumbbell straight up and back to the side of my ribs.

Inverted Row

For this exercise, I set the bar on a Smith machine to a low level. Then, I lay under the bar with a grip and with my legs straight and core tight. I then pull straight up.

Dumbbell Pullover

Laying flat on a bench, I grab a dumbbell I can easily control and start with it between both hands held above my chest. I slowly lower the weight back behind my head, until my upper arms come to my ears, and then return to start slowly as well. I make sure to use slow and controlled movements with this move, to stay safe and focus in on my back.

Underhand Grip Barbell Row

Something about the underhand grip feels like it works my back better. I bend at the hips with my arms straight, then pull the barbell up into my belly, making sure to keep my shoulders back and back straight the entire time.

So, there you have some of my favorite back exercises! What is your favorite way to work your back?