15-minute Beach "Tens" Travel Workout

This is a Move-For-Joy session that can be done anywhere--on a beach, in a hotel room or in your living room. It consists of 4 sets of exercises with 10 reps each. It includes a warm-up but no cool-down so make sure to get a cool-down and stretch in on your own. If you want a little extra, this is a great Move-For-Joy session to do twice through. 

 
 

Printable Workout

Set 1:

10 Jumping Jacks

10 Squats

10 Lunges

10 Butt-Kickers

10 Lunge Jumps

10 High Knees

10 Squat Jumps

10 Surfer Burpees

Set 2:

10 Pushups

10 Shoulder Taps

10 Plank Steps

10 Mountain Climbers

10 Spiderman Pushups

10 Plank Rows

Set 3:

10 Bicycle Crunches

10 Russian Twists

10 In & Outs

10 Pilates Scissors

10 Pilates Cross Overs

Set 4 (choose your 10-favorite exercises from sets 1-3 OR do our favorite 10 with us.

10 Jumping Jacks

10 Squats

10 Jumping Lunges

10 Surfer Burpees

10 Shoulder Taps

10 Plank Steps

10 Spiderman Pushups

10 Bycicles

10 Russian Twists

10 Pilates Scissors

 

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move. 

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!

 

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