Planning on hitting the beach this weekend? Don’t spend the day laying around on a towel. The beach is the perfect place to get up and get moving while soaking up some rays.

Here is a quick total body circuit that you can do in the sand with the whole family, or by yourself in the early morning hours before the beach gets packed. Remember to bring extra water, a towel, and some flip flops to protect your feet after the workout.

Plus, if you get your workout in early enough, you won’t feel guilty if you do decide to take a break and lounge for a bit in the afternoon sun.

Walking Lunges

Stand on the sand and step forward with one leg. Bend both at the knees and the hips to drop the back knee toward the sand. Use the front leg to propel your body forward, and step forward with the opposite leg. Repeat as you walk down the shoreline.

Backwards Run

Stand on the sand with your back to a long, unobstructed stretch of shoreline. Set your watch for 60 seconds, and run backwards until your timer goes off. Turn around, and repeat 4 times. The will strengthen your calves and glutes.

Bear Crawl

Drop down to your hands and feet, with your hips in the air. This will place you in the position of a crawling bear. Place one hand in front of the other as you walk forward. Although it will be slow going, this exercise strengthens your shoulders and upper back.

Running Stairs

Many beaches near urban or suburban areas have stairs that lead from the parking lot down to the beach. Crank up the tunes in your iPod and sprint up and down the stairs for 5 rounds. After, take a 2 minute break to catch your breath.

Toe Touches

Lay down on a towel on your back. Pull your abs down into the sand, and raise both your upper and lower body until your hands touch your feet. Slowly lower your upper and lower body back down to the ground. Repeat for 20 reps.

Push-ups

The push-up is a good old workout staple that strengthens your chest and arms. If you are advanced, try plyometric push-ups.

Have a great weekend everyone! Keep it healthy, and get out there and get moving!