Partner Beach Workout [No Equipment] + WIN

After all the recipes and food that has been consumed over the past few weeks I thought it was about time we got another workout up for you. Since it’s summer time and we are all dreaming of spending time at the beach rather than working I thought a no equipment partner beach workout would be ideal.

While this is a partner workout, it can also be performed by yourself as this is a workout that one person rests and the other works. It’s a relatively short workout and should take a max of 20 minutes to complete. However you will definitely know that you have done a good workout and burned off some calories for the quintessential kiwi BBQ later in the day!

This no equipment partner beach workout can be performed both on or off the beach however is a lot harder on the beach due to the instability that the sand provides.  I have given two different options for the exercises, one which is harder and one which is easier for those who need an easier option.

There are six rounds to this no equipment partner beach workout, one partner will work for one round while the other person rests. Keep in mind that this workout will start out easy and the final round will be extra hard! This workout can also be done with a larger group, perfect for getting your workout in before the end of the day summer BBQ and drinks begin 😉

To begin you will need to set up 8 cones (or sticks – use driftwood from the beach) as markers all set out in a long line about 8-10 paces apart from each other. It doesn’t really matter what you use for the markers so just use anything you can find on the beach.

We will be performing three different exercises along with short runs for this workout, the exercises are squat jumps, star jumps and shadowboxing (essentially punching the air). If you are not up to jumping around on the sand then you can perform squats, star steps and shadowboxing.

Each round you will run to three cones and perform the exercises three times around and your partner who is resting should be able to remind you which cone to run too and how many reps to perform of each exercise. Take a look at the videos below for a quick overview of how the workout runs and then see below for what you need to do for each round.

No Equipment Partner Beach Workout – Round 1 [Harder Version]

No Equipment Partner Beach Workout – Round 2 [Easier Version]

Round 1
Run to Cone 1 & Back
Perform 1 Squat Jump, 1 Star Jump and 1 Shadowbox (each side)
Run to Cone 2 & Back
Perform 2 Squat Jumps, 2 Star Jumps and 2 Shadowboxes (each side)
Run to Cone 3 & Back
Perform 3 Squat Jumps, 3 Star Jumps and 3 Shadowboxes (each side)

Round 2
Remove the first cone from the line
Run to Cone 1 (the new cone 1)& Back
Perform 2 Squat Jumps, 2 Star Jumps and 2 Shadowboxes (each side)
Run to Cone 2 & Back
Perform 3 Squat Jumps, 3 Star Jumps and 3 Shadowboxes (each side)
Run to Cone 3 & Back
Perform 4 Squat Jumps, 4 Star Jumps and 4 Shadowboxes (each side)

Round 3
Remove the first cone from the line
Run to Cone 1 (the new cone 1)& Back
Perform 3 Squat Jumps, 3 Star Jumps and 3 Shadowboxes (each side)
Run to Cone 2 & Back
Perform 4 Squat Jumps, 4 Star Jumps and 4 Shadowboxes (each side)
Run to Cone 3 & Back
Perform 5 Squat Jumps, 5 Star Jumps and 5 Shadowboxes (each side)

Round 4
Remove the first cone from the line
Run to Cone 1 (the new cone 1)& Back
Perform 4 Squat Jumps, 4 Star Jumps and 4 Shadowboxes (each side)
Run to Cone 2 & Back
Perform 5 Squat Jumps, 5 Star Jumps and 5 Shadowboxes (each side)
Run to Cone 3 & Back
Perform 6 Squat Jumps, 6 Star Jumps and 6 Shadowboxes (each side)

Round 5
Remove the first cone from the line
Run to Cone 1 (the new cone 1)& Back
Perform 5 Squat Jumps, 5 Star Jumps and 5 Shadowboxes (each side)
Run to Cone 2 & Back
Perform 6 Squat Jumps, 6 Star Jumps and 6 Shadowboxes (each side)
Run to Cone 3 & Back
Perform 7 Squat Jumps, 7 Star Jumps and 7 Shadowboxes (each side)

Round 6
Remove the first cone from the line
Run to Cone 1 (the new cone 1)& Back
Perform 6 Squat Jumps, 6 Star Jumps and 6 Shadowboxes (each side)
Run to Cone 2 & Back
Perform 7 Squat Jumps, 7 Star Jumps and 7 Shadowboxes (each side)
Run to Cone 3 & Back
Perform 8 Squat Jumps, 8 Star Jumps and 8 Shadowboxes (each side)

I remove one cone after each round to make it easier to workout which cone you are running too, so you are always running to the first, second and then third cone even though they are a bit further away each time.

Get your partner who is resting to remind you of what cone and how many reps you are up too so you don’t need to think about this much while you are doing the workout as it’s easy to forget where you are up to.

I’d definitely recommend doing this workout either in the morning say before 10am or in the evening say after 4pm before it gets too hot as this will be a killer workout in the heat of the day! Make sure you hydrate well with water before and during the workout and if you are in the summer BBQ mood afterwards check out my new choice of alcoholic beverage, Long White Vodka. It’s my pick as it contains no added table sugar (it’s sweetened with apple juice from the Hawkes Bay instead), is made from NZ ingredients and is NOT super sickly sweet like most RTD’s, plus it’s not wine, I hate wine!

WIN WIN WIN –CLOSED – Congratulations Greer Dorne – send us an email or facebook message with you address and we will arrange your prize! 

Win a Summer BBQ Prize pack valued at over $50! 

Prize pack includes a $25 Liquorland voucher to get your hands on the new Long White Vodka, available in three flavours; lemon and lime, passionfruit and raspberry. The Long White Vodka are the perfect alcoholic drink to enjoy after a day spent at the beach as they are super refreshing. You will also receive 2x cans of Dot’s Cooking Spray, 1x BBQ utensil set, 1x Dot’s apron to help your summer BBQing. Please read the Terms and Conditions for all Competitions Here.

To be in to win simply comment below and let me know which flavor long white you’d buy if you win, and who you would invite around for a BBQ?

This no equipment partner beach workout was brought to you by the team at Long White Vodka. If you’re in a treat yo-self mood at the end of a nice long hot day, reach for a Long White Vodka, Vodka with naturally flavoured sparkling water! #lovelongwhite