Beach Butt Workout

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Come summertime, you’ll be hard pressed to find someone who doesn’t love going to the beach. The combination of fresh ocean air, soft sand, warm sun, and rolling waves is all at once invigorating and calming. But each of these elements also puts the spotlight on your body. The reflection of the sun off the water and the sand, along with the scantily sized swimsuit that you’re dying to wear, is not so forgiving. All the more reason to grab a bottle of water and a set of dumbbells, and workout your butt, as you’ll want to look your best when you hit the sand and surf this season! Our beach butt workout will have you ready to hit the water in no time.

Equipment Needed: yoga mat, chair, medium-heavy dumbbell (10-20 lbs)

What to Do: Perform each exercise for 12 reps. Rest 1 minute in between sets. Perform this workout 3 times per week on non-consecutive days.

Beginner’s Level: 2 sets
Intermediate Level: 3 sets. 45 seconds rest in between sets
Advanced Level: 4 sets. 30 second rest in between.


1. Fire Hydrant (left and right side)
2. Weighted Donkey Kick
3. Clock Lunges (1 full clock is 1 rep on left and right side)
4. Dumbbell Step-up
5. Standing Kickbacks

Hip Abduction

Weighted Donkey Kick

Clock Lunges

Dumbbell Step-up

Standing Kickbacks

Combine your beach butt workout with these additional beach workouts for a full beach body:
Ultimate Beach Body: Body Weight Workout
Beach Season Workout
Get Your Beach Body with this Head to Toe Workout

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