A beach workout to see you through to the end of summer

The Fit Pharmacist shares her favourite full body workout that can be done on the beach, at home, or in the gym.

Warm up

With a 5-minute jog, do reps of each exercise for 40 seconds with one minute rest. Complete six rounds of this. When finished make sure to stretch (and take a swim).

Curtsy lunge

Pictured above

Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.

Return to standing, and repeat with your right leg.

Alternating donkey kick

Get on your hands and knees in the sand with your back flat. In a controlled motion, thrust one of your feet backwards, squeezing your butt when your leg is fully extended.

Repeat with the opposite leg.

Side planks

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet.

Hold the position for 20 seconds, then repeat on the other side.


Lift your legs up – so they are at a 45-degree angle with the ground – while leaning your torso back. Hold your arms out in front of you, while contracting your abdominal muscles.

Hold this position for 40 seconds.

Spiderman push-up

Start in a standard push-up position. As you lower your body towards the floor, bring your right knee towards your elbow.

Return to the starting position, and repeat with your left leg.

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Holly Louise, aka The Fit Pharmacist, is a registered pharmacist, certified personal trainer, online coach and ambassador for INC Sports. Find out more about Holly Louise on InstagramFacebook and at The Fit Pharmacist.