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On the Outside Health and Fitness Podcast we explore new and fun ways to get fit on the trail, on the water, on the slopes and outside. Discover the latest in health and fitness from leading experts and get tips on fun ways to get fit. We're getting outside the box, outside our comfort zone and outside and in shape.

Feb 8, 2016

Beach Workouts

In this episode of the Outside Health and Fitness podcast I talk with Jessica Bailey about working out while you’re on vacation. Jessica shares some beach workouts that will help you stay in-shape in paradise.

On Today’s show you’ll discover…

  • …why it’s better at the beach;
  • … how you can get a full body workout without packing all sorts of “As seen on TV” gear in your bag
  • … and an effective,fun,15 minute routine you can do right on the beach or wherever you are

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Beach Workouts, Fun in the Sun

About Jessica Bailey

Beach Workouts with Jessica BaileyJessica Bailey runs Sassy Girl Fitness NYC. She has been an active member of the fitness community in NYC for over 15 years. As a certified fitness instructor, and personal trainer, she’s helped hundreds of clients lose weight, tone up and train for various athletic events. She is certified in group fitness, senior fitness, Pilates, and yoga; and she is trained in Barre, “bootcamp” and pre/post natal fitness.

Jessica and I first met when she was a guest on Outside Health and Fitness in Episode 75. We had such a great time talking I invited her back on the show several times and we even launched our own show, Funky Fitness Now which Jessica and I co-host.

Jessica’s Beach Workouts for Vacation

4:15 It’s a good time to talk about beach workouts because it’s winter, here in the northeast and people are thinking about getting away to more tropical climates. Jessica designed some beach workouts so that you can get your exercise in while you’re on vacation.

4:59 So why workout on the beach?

You get fabulous views, mood boosting effects from the sun and an extra challenge for your muscles by working out in the sand. You can use your own bodyweight and get some great resistance just by being in the sand.

Here’s a very simple workout that anyone can do. You do these moves for 30 seconds on, 30 seconds rest and repeat the series three times. This is perfect for anyone even if you can only do the series one time, excellent, keep at it and build your way up.

Downward Dog Push-ups

5:46 The first move is “Downward Dog Push-ups”. Do as many as you can in 30 seconds by lifting your hips up and bringing the crown of your head to the floor. This is an exercise that’s great for your shoulders and your core.

Surfer Get-Ups

6:19 The next exercise is called “Surfer Get-Ups” Jessica created the name, Very appropriate for the beach! Start on the ground in a low plank with your hands under your shoulders and your belly on the ground. Keep your abs engaged, then push up from the ground and jump into a squatting (surfer) position with your right foot forward. Then return to the original position and repeat with the other foot.

Lateral Planks

7:39 The next move is a “lateral plank” Start in a plank position with your hands under your shoulders, engage your abs and take two steps to the right (while in the plank position) and perform a push-up. Then repeat the process by moving back to the left and performing another push-up.

The workout is similar to a high intensity interval training (HIIT) workout in that you want to do as many as you can and give it all you’ve got for 30 seconds.

Long Jumps

8:33 The final movement is a “long jump” very similar to a broad jump. Start by bending your knees and jumping as far as you can forward into the sand. Turn around and jump back. Repeat these jumps for 30 seconds. (you may find it helpful to set out two towels or make marks in the sand to jump toward.)

9:15 So the entire circuit takes approximately 4 minutes and then you’re repeating the circuit three times so the entire workout takes around 12 minutes. It’s a full body workout you can do on the beach or anywhere without needing additional equipment!

Follow Jessica On-Line

Jessica’s Website

Jessica’s Blog



Jessica’s Podcast Funky Fitness Now

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