© 2026 ABC News

1. Bear crawl:

\"This is great for your core and it’s great to get your shoulders warmed up, and it’s exactly like it sounds. We’re going to crawl like a bear.\"

2. Speed skater + pause + scorpion lunge:

\"We’re going to go from a speed skater where we’re moving side to side, to a single leg balance to a scorpion lunge. This requires us to balance on an unstable surface.\"

3. Push up + alternating kick-thru:

\"We're going to do a standard push up and then, you'll see, it’s like a break-dancing move. We’re going to kick our body through and rotate, really using those abs.\"

4. Tuck jump + side shuffle:

\"We’re going to do a tuck jump, which I think is one of the hardest body weight movements out there, and then we're going to do a lateral slide side to side.\"

5. Tempo squat + thruster:

\"We’re going to use tempo, wich means we’re going to slow things down a little bit. We’re going to do a tempo squat into a thruster.\"

6. V-ups:

\"The next move is called a v-up and it is all about your core.\"

7. Broad jump + burpee

\"We’re going to use those legs and we’re going to use that sand. We’re going to do a broad jump into the world’s favorite movement, a burpee.\"

","canonicalUrl":"https://abcnews.com/GMA/Wellness/workout-beach-fun-sand-workout/story?id=64198919","legacySlug":"/wellness/story/workout-beach-fun-sand-workout-64198919","noIndexNoFollow":false},"publishTime":"08:10","publishDate":"07-10-2019","updatedTime":"12:21","updatedDate":"07-10-2019","socialImage":{"alt":"\"GMA\"'s Olivia Smith, left, and Nike master trainer, Holly Rilinger, do a sand workout in California.","credit":"ABC News","ratio":"16x9","url":"https://s.abcnews.com/images/GMA/sand-workout-abc-01-jpo-190709_hpMain_16x9_1600.jpg","width":992,"height":558},"datePublished":"7/10/2019 08:10:00 GMT","video":{"live":false,"id":64198919,"headline":"Boost your summer routine with a sand workout","mediaAssetTitle":"GMA_Sand workout with Holly Rilinger_190708","description":"Fit pro Holly Rilinger shares moves to try this summer.","duration":"3:20","posterImg":{"url":"https://s.abcnews.com/images/GMA/default-img-undefined.png","width":608,"height":342},"video":{"feed":"https://service-pkgabcnews.akamaized.net/opp/hls/abcnews/2019/07/190710_gma_digital_sand_,500,800,1200,1800,2500,3200,4500,.mp4.csmil/playlist.m3u8"},"playlist":["64068469","63718269","63968847"]},"relatedItems":[{"contentType":"story","date":"July 5, 2019","headline":"This pastor lost over 200 pounds then survived cancer","section":"wellness","slug":"/wellness/story/omaha-pastor-lost-200-pounds-survived-cancer-years-64068469","id":64068469,"image":{"alt":"This pastor lost over 200 pounds then survived cancer","url":"https://s.abcnews.com/images/GMA/weight-loss-main_hpMain_4x3t_240.jpg","credit":"Keasha Hawkins","ratio":"1x1"}},{"contentType":"story","date":"July 8, 2019","headline":"Gym etiquette 101: 7 rules to live by at the gym","section":"wellness","slug":"/wellness/story/good-person-gym-simple-easy-tips-63718269","id":63718269,"image":{"alt":"Gym etiquette 101: 7 rules to live by at the gym","url":"https://s.abcnews.com/images/GMA/gym-gty-jpo-190613_hpMain_4x3t_240.jpg","credit":"STOCK PHOTO/Getty Images","ratio":"1x1"}},{"contentType":"story","date":"July 8, 2019","headline":"7 tips to avoid breakouts while hitting the gym","section":"wellness","slug":"/wellness/story/tips-avoid-breakouts-hitting-gym-63968847","id":63968847,"image":{"alt":"7 tips to avoid breakouts while hitting the gym","url":"https://s.abcnews.com/images/GMA/skin-care-gty-jpo-190613_hpMain_4x3t_240.jpg","credit":"STOCK PHOTO/Getty Images","ratio":"1x1"}}],"relatedContentSection":"news","schemaContent":{"name":"Boost your summer routine with a sand workout","description":"Fit pro Holly Rilinger shares moves to try this summer.","duration":"3:20","uploadDate":"07-10-2019","publication":"07-10-2019","images":"https://s.abcnews.com/images/GMA/default-img-undefined.png","url":"https://service-pkgabcnews.akamaized.net/opp/hls/abcnews/2019/07/190710_gma_digital_sand_,500,800,1200,1800,2500,3200,4500,.mp4.csmil/playlist.m3u8","contentUrl":"https://service-pkgabcnews.akamaized.net/opp/hls/abcnews/2019/07/190710_gma_digital_sand_,500,800,1200,1800,2500,3200,4500,.mp4.csmil/playlist.m3u8","link":"https://www.goodmorningamerica.com/wellness/story/workout-beach-fun-sand-workout-64198919"}},"playlist":[{"id":"132675442","contentType":"story","section":"news"},{"id":"132665875","contentType":"story","section":"news"},{"id":"132628890","contentType":"story","section":"news"},{"id":"132569874","contentType":"story","section":"news"},{"id":"132567885","contentType":"story","section":"news"},{"id":"132510121","contentType":"story","section":"news"},{"id":"132473181","contentType":"story","section":"news"},{"id":"132497933","contentType":"story","section":"news"},{"id":"132281378","contentType":"story","section":"news"},{"id":"132283010","contentType":"story","section":"news"},{"id":"132273278","contentType":"story","section":"news"},{"id":"132231169","contentType":"story","section":"news"},{"id":"132206748","contentType":"story","section":"news"},{"id":"132200241","contentType":"story","section":"news"},{"id":"132054443","contentType":"story","section":"news"},{"id":"132054798","contentType":"story","section":"news"},{"id":"132033010","contentType":"story","section":"news"},{"id":"131912713","contentType":"story","section":"news"},{"id":"131830583","contentType":"story","section":"news"},{"id":"131834976","contentType":"story","section":"news"}],"kvps":{"pgtyp":"article","lang":"en","sp":"goodmorningamerica","programmatic":"true","bundleId":"com.abcnews"}},"analytics":{"accountID":"wdgnewwdgnewgmaweb","ns":"gma","pageName":"gma:wellness:video","pageType":"video","globalSpecVersion":"v1.08","siteDifferentiator":"gma:site","tagID":"g_page01","userABCookie":"0","section":"wellness","title":"Boost your summer routine with a sand workout","pubTime":"04:10","pubDate":"07-10-2019","modTime":"08:21","modDate":"07-10-2019","taxonomyTags":"none","id":64198919,"editorialOtherSubjects":"","wordCount":"none","columns":"none","authors":"","authorsUnit":"none","authorsBureau":"none","subBrand":"Good Morning America","provider":"Good Morning America","videoName":"Boost your summer routine with a sand workout","mediaAssetTitle":"GMA_Sand workout with Holly Rilinger_190708","videoId":64198919,"mediaOnPage":"video","legacySlug":"/wellness/story/workout-beach-fun-sand-workout-64198919"},"taboola":{}},"request":{"headers":{},"httpVersion":"1.1","method":"GET","url":"/video/64198919","vary":{"host":"www.goodmorningamerica.com","cached":true,"path":"/video/64198919","forwarded-proto":"https","device":"desktop","userab":"0"}},"viewport":{"width":1260,"height":0},"user":{}};