Beach-Ready Total-Body Workout

Looking to tone up and feel your best this summer? This beach body workout plan is designed to help you sculpt, strengthen, and build endurance—whether you’re hitting the sand or working out from home. I’ve been doing this simple but effective total body workout for YEARS and it’s still my go-to for when I’m getting ready for the beach! With a mix of strength, cardio, and core movements, this total body workout is perfect for getting that summer-ready look without needing a gym.

Why This Beach Body Workout Works

No Equipment Needed – Just your body weight and a little motivation.
Full-Body Sculpting – Tones legs, arms, core, and glutes all in one session.
Quick and Effective – Get it done in under 30 minutes.
Works Anywhere – Do it on the beach, at home, or in your backyard!
Scalable for All Levels – Modify as needed to fit your fitness level.

And for this total-body workout, I took it out to the beautiful beaches of Puerto Vallarta, Mexico! It was so fun getting to photograph these moves there and I hope it can bring you all of the warm-weather vibes as you get beach-ready.

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Get The Printable Workout

The Ultimate Beach Body Workout Plan

Perform each move for the suggested reps, moving through the circuit with minimal rest. Want to challenge yourself? Repeat the circuit 2-3 times!

1. Plie Squats (25 reps) – Lower Body Burn

Stand with feet wider than hip-width, heels lifted.
Lower into a squat, keeping heels up to engage your calves.
Sink deeper, keeping your chest lifted.
Return to starting position and repeat.

Targets: Legs, glutes, calves, and core.

8 Fitness Moves For Toned Legs (And How To Deal With Dry Skin Probs!)

2. Lateral Pull Down Lunges (20 reps total) – Sculpted Arms & Legs

Start in a high lunge with arms raised overhead.
Lower into a deep lunge while pulling arms down toward ribs.
Engage your back, shoulders, and arms as you return to start.
Alternate sides and repeat.

Targets: Legs, glutes, arms, shoulders, and lats.

3. Burpees (10 reps) – Total Body Cardio

Begin in a plank position.
Jump feet towards chest and explode into a high jump.
Land softly and return to plank.
Repeat for a heart-pumping burn.

Targets: Full body (legs, core, arms) + cardio boost.

4. Donkey Kicks (25 reps per side) – Lift & Shape Glutes

Start on all fours, lifting one leg to a 90-degree angle.
Engage your glutes as you push your foot toward the ceiling.
Lower back to the 90-degree angle and repeat.

Targets: Glutes, hamstrings, and core.

5. Tricep Dips (20 reps) – Stronger, Toned Arms

Sit on the ground with hands behind you, fingers pointing forward.
Lift your hips, keeping knees bent.
Lower your body by bending your elbows, then press back up.

Targets: Triceps, shoulders, and core.

6. Scissor Abs (25 reps total) – Defined Core & Abs

Start in a V-sit position, toes pointed.
Open legs wider than shoulder-width, then bring them together, crossing one over the other.
Alternate legs and repeat.

Targets: Core, lower abs, and obliques.

How to Get the Best Results with This Beachbody Workout

Focus on Form – Controlled movements will give you better results than rushing through reps.
Modify If Needed – Reduce reps or intensity and build up over time.
Stay Hydrated – If you’re exercising outside, keep water nearby.
Be Consistent – Stick to this beach body workout plan at least 3-4 times a week for the best results.

Recovery Tips

Recovery is super important! After this workout, be sure to fuel up with a healthy, protein filled food like a shake, and lots of stretching and water. Here are a few other protein recovery snack ideas:

More Beach Workout Ideas

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!