Top-to-Bottom Beach Basics

Beginner Duration 15 minutes

Target Areas: Core, Legs

Equipment: Exercise Mat, Chair

Summer's just around the corner. It's time to look and feel your best with this Beach Basics workout. Start by exercising your top half, move on to an oblique core sequence and finish with some strengthening leg work. Be sure to bracket this workout with a cardio warm-up and cool down.

Exercises

Set 1: 1 round

Supermans

1 minute

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

35 seconds

Stretch your arms overhead with palms on the ground.

Child's Pose

20 seconds

Kneeling Diamond Push Ups

50 seconds

Sphinx Pose

35 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

50 seconds

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

Corpse

20 seconds

Set 2: 1 round

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

50 seconds

Rest

20 seconds

Overhead Crunches

50 seconds

Bent Knee Twists

40 seconds

Left Oblique Crunches

35 seconds

Right Oblique Crunches

35 seconds

Rest

20 seconds

Sumo Obliques

1 minute

Rest

20 seconds

Set 3: 1 round

Chair Squats

1 minute

Bulgarian Split Squats

1 min 30 secs

Rest

15 seconds

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

1 minute

Rest

15 seconds

Heel Walks

1 minute

Workout Discussion

23 Jan

Colleen C.

This is my go-to indoor workout. Works the entire core, from shoulders to hips, front and back. On busy days, I can squeeze in a good workout in a short amount of time. For a longer workout, I mix in some cardio intervals on my bike trainer.

19 Feb

Sammie S.

a great work out! Looks easy but you feel it :)

10 Jan

Kristen W.

Do you have to download these videos to watch them ?

31 Dec

April S.

Love this work out! Gets me pumped for my day! :-)

03 Dec

Mehran G.

I didnt not see complete week programmes for biggener

25 Sep

Assven P.

Looks so easy but you can actually feel the pain

29 Oct

Thalia A.

I can't find out how many calories I burned...?

02 May

Tati K.

@Deirdre S. you can find it looking through your profile history, tap the workout and you'll see the number of calories burnt.

31 Jan

Deirdre S.

@Dianne S:during the workout there is a small indicator that shows how many calories you have burned post each workout.I can't trace it later though,I've been looking too.

16 Jan

Dianne S.

How do I find out how many calories I have burned doing this work out? It said to log on here to find out.

All comments »

Appears In

Weight Loss

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.