The Malibu body (continued)

The latest in our series of on-the-sand summer workouts: A cardio-and-strength circuit.

From Point Dume to Zuma, the beaches of Malibu are gathering spots for some of the fittest bodies around—and it's no coincidence. The allure of sea breezes and sunshine (with SPF) aside, left-coast dwellers know that working out at the beach can confer some serious better-body payoffs. In fact, if the last thing you sculpted in the sand was castle-shaped, you’re missing out. Earlier this summer, we unveiled The Malibu Body—here, the second installment of gifs.

Even though the Fourth of July has come and gone, there's still plenty of summertime ahead, which means several more weeks of long days, short shorts, and our favorite seasonal specialty, workouts in the sand. And as monotony is the enemy of fitness progress, we've got a fresh set of moves, imported directly from Malibu, for your next visit to the seaside.

With this routine, the fitness principles remain the same: Sand creates instability, while sparing the joints, making it an ideal surface for a warm-weather circuit workout. And to make sure you're putting your best physique forward, the specific regimen includes heart-pumping cardio as well moves that tone beach-facing areas. "This workout is designed to zero in on tightening those areas so you can feel and look confident on the beach," says Stephanie Vitorino, group fitness manager at Equinox West Hollywood, who created this plan. "Using the sand adds resistance to enhance results for sculpting your sexiest arms, abs and legs, so along with fat-blasting cardio intervals, it's everything you need this summer."

Perform this routine, modeled by group fitness instructor Elisabeth Hower, as a circuit, completing all 6 exercises without rest, then repeat 2 to 3 times with a one-minute rest between sets.

For more summer-workout inspiration:

The Making of a Surf Body

The Balanced Body: Movement Pairs

1 / 6
Slide 1 of 6
  • Sand Push to Pike

    Sand Push to Pike

    Get into pushup position, hands wider than shoulder-width. Lower yourself to the ground; as you push yourself back up to start, pike your hips up toward the sky, dragging toes through the sand towards hands. Return to the top of a push-up. Do 12 to 15 reps. 

    1 / 6
  • Crossover Jumps

    Crossover Jumps

    Set your feet wider than shoulder-width, toes turned out slightly. Squat deeply until your hands can touch the sand directly between your legs, keeping back flat. Hop up out of squat, crossing right leg over left and lifting arms out to sides at shoulder height, in a T. Repeat as many times as you can in one minute to get your heart rate up. 

    1 / 6
  • Beach Towel Rotations

    Beach Towel Rotations

    Start seated with knees bent. Holding a rolled towel at each end, bring arms straight out at chest height. Lean torso back slightly, lifting heels off sand, and twist your trunk from left (for one rep) to right keeping arms extended and back straight. Do 15 reps. 

    1 / 6
  • Sand Angel

    Sand Angel

    Lie on back, face up, knees bent 90 degrees, feet together, arms extended to sides at shoulder height. Lift hips as you bring arms down in semicircles, moving sand as you do so. Return to start, lowering hips down, and pushing sand back up. Do 15 reps. 

    1 / 6
  • Single-Leg Squat

    Single-Leg Squat

    Start standing on right leg, bending right knee to lower hips into a squat, lifting left foot off the sand behind you, arms bent at sides at 90 degrees. Push off right foot, straightening right leg and lifting left leg out to side, reaching arms up overhead. Do 12 reps; switch sides and repeat.  

    1 / 6
  • Leg Slides

    Leg Slides

    Stand with hands on hips, feet together. Step out into a lateral lunge with right foot. Drag sand in with extended left leg to meet right foot to stand. Immediately repeat on other side, keeping right foot in contact with ground, scooping sand towards left foot. Do 2 slides forward followed by 2 slides in reverse to return to start. Repeat as many times as you can for one minute to get your heart rate up. 

    1 / 6
1/ 6