5 Key Workouts You Need to Know

Aloha Midori Babes!  We all know how important it is to workout and get our bodies moving daily, so today I’m going to show you five of my fave go-to moves that you can do anywhere!


Lunges are a great way to work the entire leg including the glutes, hamstrings, quads and calves.  They are great for mobility and flexibility and can also help The best beach workouts with lungesbalance the body better.  To perform this exercise simply start in an upright position with your shoulders pulled back and down away from your ears.  Take a big step forward with the right leg lowering the hips down and keeping the back left knee off the floor.  Keep the right knee stacked above the right ankle as well.  Be sure that you maintain your posture and that you pull the core muscles in nice and tight.  Good posture and form will let you gain the most out of this exercise.  Perform 10 lunges on each side for 4-5 sets with 30 seconds of recovery time in between each set.


Alternating leg lifts while planking
This exercise is a full body workout and you’re sure to feel it from top to bottom. 

1. Start in a plank position with your shoulders stacked directly above your wrists.  Your legs are extended behind you and are about hip width apart.  Keep the core engaged and pulled in to support your lower back.

2. While maintaining this position, lift the right leg off the floor and squeeze the right glute.  Lower the right leg back down and raise the left leg up while engaging the left glute. 

*Pay attention to your form and always keep your core engaged when in plank.*

 3. Perform 10 alternating leg lifts on each side (20 leg lifts total) and then come back down into child’s pose for 30 seconds.  Repeat this sequence 4-5 times.


Jump tucks are a great way to rev up your metabolism and to get that heart rate going!  Start with your feet hip width apart and arms down by your sides.  Bend the knees and hinge at the hips down towards the floor.  Power through your legs and explode upward driving your knees up as high as you can. 

Workouts for the beach

Try to land softly and guide your weight back into the heels as the knees bend.  Be careful not to lock out the knees when landing to avoid potential injuries.  Repeat this exercise 10 times for 4-5 sets with 30 seconds of recovery time in between each set.


Planks are the perfect overall body toners. 

These babies help tone your shoulders, increase your core strength and also helps with balancing the body.

Elbow Planks

To perform an elbow plank come onto your elbows with your legs extended behind you.  Keep your head in line with your spine and your gaze down to the floor.  Be sure that your shoulders are directly above the elbows and that the core muscles are engaged. 

Plank workouts on the beach

Keep your heels directly above the toes and try to keep your body in one straight line from head to toes.  Hold this position and inhale and exhale both while keeping the core pulled in.  Repeat this breathing sequence for 10 breaths (or for as long as you can hold plank without compromising your form).  Drop down into child’s pose for 30 seconds and repeat this exercise 4-5 times.


The core roll-up is a great exercise to increase core strength as well as the flexibility of the spine.  Perform this exercise by lying down on your back with your legs extended out in front of you.  Raise your arms up overhead and lower them down back by your ears.  Roll your upper body up off the floor hollowing out your core and allowing your arms to follow overhead.  Reach forward towards your toes and then slowly roll back down to the starting position.  Repeat this move 10-12 times for 4-5 sets with 30 seconds rest in between each set.

Core Roll-ups Workout

If you’re lucky to be near a beach or pool while working out, reward yourself when you’re done and hop on in!  You can do these exercises anywhere so there’s really no excuses.

Feel free to follow me on Insta at the link below for more fitness tips and motivation to up and get going. 

So what are you waiting for?...Get out there beach babes and get your body moving today!  

Ambassador Luana Owan

Luana Owan

Mommy. Wifey. Personal Trainer. Fitness Instructor 


Find Aomi Coelho on InstagramFollow her on Insta


  • Luana Owan

    Aloha Tiare! Instead of doing the standing jump tucks you can modify and do a squat with a calf raise. Start off with feet slightly wider than hip width, come down into a squat and then come up onto your toes and keep squeezing those glutes. It’s a great modification that still works your quads, glutes, and calf muscles. Feel free to contact me on IG (@luanaowan) if you’d like a more personalized program. Aloha!

  • Tiare

    I have arthritis from previous injuries in both feet. So jumping will tend to cause it to flare up. Do you have any other recommendations?

  • Annalisa Collins
    I love this little work out!! Luana is seriously the best.

Leave a comment