A 12-Minute Full Body Workout You Can Do Anywhere, Even On The Beach

With summer fully upon us, we’re all dreaming of a bit of vacation time. If you haven’t booked some holiday recently, use this as a reminder that your body and mind need rest. So many of us have been going full speed since last March, and we’re not built to work that way. Regularly scheduled reprieves are necessary.

Allowing yourself to unwind and break free of your normal grind is so important for your mental fitness — and that's what summer vacations are for; to eat delicious and nourishing food, to enjoy spending time with people you love, and to de-stress. But that doesn't mean you have to press pause on the healthy routines you’ve been building. We know that workout schedules can get pushed aside but one thing we know is that the most important part of a healthy exercise is keeping it a consistent part of your life.

We’re not suggesting you book in for an hour at the gym when you could be at the beach. Nor are we saying you need to pack a bag dedicated to workout equipment. Instead, opt for this 12-minute, equipment-free full body workout that you can truly do anywhere. And if you’re able to get outside, in the sunshine and fresh air, to do these workouts, even better. Studies have shown that people who workout outdoors felt happier and had more energy than people those who exercise inside.

Before we dive into the routine, there are a few things to think about with outdoor exercise, especially in the summer:

1. You'll want to make sure you thoroughly apply safe SPF

2. Try to exercise in the early morning or late afternoon so you're not outside during peak sun hours or the hottest hours of the day

3. Aim to work out in the shade, or with shade nearby to help your cool down

4. Bring a large bottle of water with you to stay hydrated throughout

OK — here’s our 12-minute circuit workout that you can do anywhere. It’s perfect if you’re TTC or past the initial stages of postpartum recovery and safe for the first and second trimesters of pregnancy if you have full clearance. If you are pregnant, pay especially close attention to temperature as you are more likely to overheat. Listen to your body first and foremost. You won't need any equipment other than a beach towel and two water bottles as hand weights, which are optional additions to make it tougher - if you're up for it!

Our 12-Minute Full Body Beach Workout

Warm ups are always important - even for quick circuit workouts. Since you're already outside, we recommend a brisk 5-minute walk to loosen up your muscles.

Plie Squat Pulse with Raised Arms for 30 seconds

• Stand with your feet slightly wider than shoulder-width apart and pointed out at 45-degree angles, with a water bottle 'weight' in each hand raise your arms out in front of you. Lower into a plie squat, keeping knees in line with your toes and pulse very slightly up and down.

Walking Lunges for 60 seconds

• Find a relatively flat space for this move. Place your hands on your hips for added stability and walk out those lunges! Focus on engaging your core, keeping your feet pointed forward. Don't forget to breathe!

Squat with Biceps Curl for 30 seconds

• Stand with your feet shoulder-width apart and a water bottle 'weight' in each hand. As you lower into a squat curl your weights up to your chest, and lower as you rise back to standing. Try to find a good rhythm with this one.

Runner's Lunge for 30 seconds on each leg

• Stand with your feet hip-width apart and hands on your hips for added stability. Step your right leg back and lower into a reverse lunge. As you press back up to standing raise your right leg up into a high knee. Continue for 30 seconds on your right leg, then switch to your left leg for 30 seconds.

Alternating Bird Dogs for 60 seconds

• Take your time to lower down onto your towel. From your hands and knees, reach your right arm forward as you stretch your left leg straight behind you. Hold this for 5 seconds, and return to start. Repeat on the other side by stretching your left arm forward, and right leg backward. Hold for 5 seconds and return to start. Keep alternating.

Reverse Tabletop Sit Up for 60 seconds

• Sit down on your towel with your knees bent, feet flat on the ground, and your hands planted firmly behind you. Engage your core and squeeze your glutes to lift up into a reverse tabletop position, so your body forms a line from head to knees. Lower to start and repeat.

Take a 60-second break, hydrate, and repeat once more. If you're up for it, you can add a third round!

Wishing you all safe summer travels and plenty of fun in the sun! For more at-home workouts safe for your stage, be sure to download the Baby2Body app.

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