If you’ve ever tried running on the beach, you’ve likely noticed that your speed in the sand doesn’t even come close to matching your speed on a sidewalk or track. That’s because the sand absorbs a lot of your energy and effort without offering anything in return, which means that you have to work even harder. But don’t be put off by the difficulty of sand workouts because there are major benefits. Since you’re working on an unstable surface, you expend more energy and burn more calories. Sand also makes for a lower-impact workout since it’s more forgiving than a gym floor. Plus, you get to be in the great outdoors, enjoying nature with a beautiful beach view. So if you plan on strutting your stuff on the beach this summer, you absolutely need to get that booty in shape. We flew down to the booty capital of the world — Rio de Janeiro, Brazil — to put together the ultimate Brazilian Butt Lift Workout.
It’s time to head back to the days of high-school gym class, but this time in the sand. Stand in an athletic stance with your knees and hips slightly bent. Sprint five yards, touch the sand and run back to the starting line, touching the sand again. Quickly pivot and sprint 10 yards back in the same direction as you did to begin with. Finish sprinting through the starting line and repeat three times, resting for 30 seconds in between sets.
Start balancing on your right leg with your knee slightly bent. Swing both arms up as you jump off your leg, driving the jumping leg up into the air and propelling yourself forward. Land back on the same leg and take off as quickly as possible. Repeat this movement for five yards. Do three sets of five yards on each leg with 30 seconds of rest in between sets.