I’m always eager to use my natural surroundings for workouts with myself and with my clients, and what could be better than the beach?

In this particular workout I am utilizing a typical beach bench, but you can modify it using a park bench. Summer, spring, winter or fall, an outdoor workout always elevates your mood and the experience.

The Workout:

Warm up for several minutes and stretch as needed. Go for at least 30 minutes of cardio (a jog or power walk on the beach, a bike ride, etc.)

Add on any or all of these moves, performing 8 to 15 reps of each exercise. Repeat the entire routine for a great cardio and total body strength workout. Always make sure to check with your doctor before beginning any new exercise routine, stay hydrated, and most importantly, listen to your body.

Stretch and Lengthen:


Extend left leg up onto the back of bench, or modify and extend on seat of bench. Keep knee slightly bent if needed. Stand up tall, lengthening through your waist and ribcage as you inhale and raise arms overhead. On exhale, gently hinge forward taking your head toward your left knee and reaching your hands towards shin, ankle or toes. Hold the stretch and breath for at least 30 seconds. Repeat as many times as you like on each side.

Standing Side-Body Stretch:

With right leg extended up onto back or seat of bench, stand tall and place hands behind head, making sure to keep shoulders down and back. Inhale up as you take right elbow towards right thigh, lengthening through left side body and engaging core. Repeat 8-15 times then switch to the other side.


There’s nothing like pushups to work the chest, upper arms and core. Face bench, place palms on back of bench with hands a bit wider than shoulder width apart. Keep a straight back and neck aligned, core engaged and on toes. Lower body towards bench with good form, push back to start and repeat for desired reps.

Stationary Lunges:

Facing away from bench, place left toe on bottom board of bench (if there isn’t one, just place on the ground). Stay on ball of left foot and step right leg forward into a lunge position. Keep shoulders down and back, hands on hips and chest lifted. Take left knee to just above ground, keeping right knee over right ankle. Perform desired reps then repeat on other side.

Triceps Dips:

Sit on edge of bench placing palms flat on either side, fingers pointing forward. Slide bottom off bench keeping shoulders down, core engaged and head lifted. Bend at the elbow as you lower bottom towards ground, not going below ninety degrees with upper arm. Aim to keep elbows pointing more toward each other, as opposed to away from body. Perform desired reps.

Standing Squat:

Sit on edge of bench, feet wider than hip width apart. Keep feet flat as you stand up pushing through heels and engaging glut muscles. Make sure not to “snap” knees out at the top of the move. Lower bottom back down towards bench but don’t sit – come right back up to standing. Keep arms in front of chest, hands up and elbows down which will help your balance. Repeat desired reps.



These are just a few moves to give you ideas of exercises you can do right outside, just about anywhere. Get creative and enjoy nature and it’s surroundings to get in a great workout that connects you deeper to earth, body mind and spirit.