The Best Exercises for a Beach Workout

Athletic couple doing push ups on the beach, workout training

Whether you live by the ocean or are getting ready for your trip to the sea, the beach is a great place to complete a workout! Sometimes we don’t have the motivation or time to get into the gym, but outdoor workouts can be just as effective!

Research shows that training on an unstable surface like sand improves gait endurance since it recruits various muscle groups and increases joint mobility.

Here are a few exercises that are perfect for a beach workout.


Sprints primarily work your lower body muscles, including the calves, glutes and hip flexors, hamstrings, and quadriceps. Sprints also engage your abdominals, chest, back, and triceps, making them a perfect whole-body cardiovascular activity.

Squat Jumps

Squat jumps are a classic plyometric exercise that works your glutes, hip flexors, and quadriceps. Your abs, calves, and hamstrings will also be working hard here, especially on the unstable surface of the sand. 

This move is normally tough on your knees if you’re not landing properly, so the sand can help cushion that impact. Start with your feet hip-width apart and in a squat position. Jump up and then land back down, ensuring you’re landing in a squat position. Do 12-15 reps and three sets.

Sand Bucket Deadlift

Sand buckets aren’t just for the kids! Bring your sand bucket and fill it with sand to use as a weight. To do the deadlifts, hold the bucket with both hands. Bend at the waist and use your legs to help you lean forward, engaging the core and glutes. Touch the bucket to the ground and engage your glutes to return to standing. Do three rounds of 10-12 reps.

Burpee to Push-Up

This move works your entire body. Start by standing, jump into a high plank, lower into a push-up, and back up to a high plank. Accelerate upwards and jump up. The move should be done in one fluid motion. If the push-up is too much for you, you can either lower your body completely to the ground and back up or stay in a high plank. Do three sets of 10 reps.

If you’re looking for the perfect beachfront oasis for your next vacation, look no further than Sands by the Sea. If you are someone who prioritizes your health and wellness, the opportunity for the perfect beach workout is only seconds from our waterfront motel!

Enjoy gorgeous views, exciting activities, and relaxing shores of one of Maine’s most picturesque oceanside communities. Whether it’s a short weekend getaway or a long overdue vacation from work, we have the accommodations you need to be relaxed and comfortable. 

Contact us today at (207) 363-2211 to learn about our rates and accommodations

Safety Tips to Follow When Staying by the Beach

Beach Vacations

Beach vacations are the best. Before you start splashing around in the waves or play in the water, make sure you know some of the more important ocean swimming safety rules.

Here are a few tips to help you keep all of your beach trips as safe as possible:

Know Your Beach Warning Flags

Sometimes, depending on the beach, they will have different colored flags displayed to communicate different warning signs to the community. Before you dip your toes in the water, make sure you’re checking the warning signs.

Here are some of the more popular ones that you might see: 

  • Red Flags: extreme danger, water closing, high hazard, and strong currents
  • Yellow Flags: medium hazard, moderate surf and/or currents
  • Green Flags: low hazard, calm conditions, exercise caution
  • Purple Flags: dangerous marine life

If you don’t notice any flags, don’t assume that the water is safe. Use your best judgment, and talk to a lifeguard. 

Locate the Lifeguard Stations

If you’re traveling with young children, it’s always a good idea to swim near a lifeguard. If your child is old enough to swim on their own, a lifeguard will be able to keep an extra eye on them. 

Don’t Dive Into the Water if You Don’t Know How to Swim 

Rule of thumb, if you can’t do the doggie paddle, keep your distance from the water. Ocean swimming is a lot different than swimming in a pool. If you feel uncomfortable with your swimming ability, don’t hesitate to wear a certified life jacket near the water.

Swimming should only take place when a lifeguard is present. Instruct your child to never head out in the water without a family member to look after them. Plus, it’s always more fun to swim with a buddy than alone. 

Vacationing By the Water

To ensure a relaxing vacation, make sure that you are following these water safety tips. If you’re looking to travel to a beautiful location with the best waterfront views, travel to York, Maine. When you stay at Sands by the Sea Motel, you will be able to enjoy a beautiful waterfront view, and you’ll be close to all of the local attractions. 

Contact us today to start planning your stay! 

A Day in York Beach, Maine

 A Day in York Beach, MainePlanning a vacation is a lot more involved than just booking a hotel and flight. To fully enjoy your vacation, you have to actually have activities planned. If you are planning a trip to York Maine, here is a day full of activities to enjoy with your family, lover, or solitarily.



York Beach BucketLocated on the Short Sands Beach, this neighborhood café is an ideal location to grab a quick bite before heading out for the day. They have a vast menu with a variety of delicious items to choose from like the savory Maine Lobster Rolls!

Afternoon Activity

York Wild Kingdom Zoo and Fun Park A zoo, an amusement park, an 18-hole miniature golf course, paddleboat rides, and even a haunted house; there’s something for everyone at this amazing zoo and amusement park! This is the perfect activity to fill your afternoon.

Short Sands Beach– This beach is a tourist hot spot! Just walking distance from a variety of restaurants and shops, it is an ideal location to spend the evening while vacationing in Maine.


Once you’ve had the chance to explore Maine and relax on the beautiful beach, you may be ready to dig into some delicious food!

1652– This local family-run restaurant is York Beach’s premier destination for local Italian food. With a beautiful oceanfront view, you can watch the sunset as the waves crash against the shore.A Day in York Beach, Maine

Rest & Relaxation

After a long day of exploring the culture and food Maine has to offer, it is time to rest and recharge for the next day. When traveling to Maine, stay at the Sands by the Sea Motel. With scenic oceanfront views and comfortable amenities for all stay types, the Sands by the Sea Motel is the perfect location to begin your vacation!

Top Things to Do in York Beach, Maine

York Beach, Maine, should be your next vacation destination! It’s one of the oldest towns in the United States, it offers a quaint, noncommercial atmosphere with cozy inns, delicious restaurants, wonderful family amusements and stunning natural scenery.

Here are the top things to do in York Beach, Maine:


If your children keep saying ‘I’m bored!’ it might be time to swing into York’s Wild Animal Kingdom or Fun-O-Rama. York’s Wild Animal Kingdom is a family aimed zoo and amusement park located in York Beach, Maine. With over 250 rides and games, Fun-O-Rama is also a great option for families. This awesome amusement park is located right on Short Sands, so what are you waiting for?

Visit the lighthouses

You’ll find two historic lighthouses in York Beach. Chances are the Nubble Lighthouse on Cape Neddick will look familiar to you, even if you’ve never visited the area before. That’s because its gleaming white walls and crisp red trim, set against a stunning blue sea, have made it the subject of countless postcards and paintings. The Nubble Lighthouse is still the most photographed lighthouse in America. The Boon Island Lighthouse, visible in the distance six miles offshore, is the state’s tallest at 137 feet.

York Beach Lighthouses

Hit the beach

The York Beach area has a number of beaches to enjoy. Some are sandy, but others are rocky, so bring sturdy shoes! Families will love Long Sands Beach and Cape Neddick Beach is known for its tide pools. York Harbor Beach is off the beaten path and is one of the most scenic in the area. The best beach of all? Short Sands Beach! It’s the only beach in York that is centrally located and has tons of dry sand (unlike all the other beaches) and it’s walkable to most of the greatest things to do in York ME, including the Nubble Lighthouse.

It’s an excellent beach to look for sea glass and spend quality time with your loved ones. If you’re really lucky you could witness a 250-year-old schooner shipwreck that unearths itself from under the sand from time to time after a storm. Short Sands Beach is close to the shops and places to eat, plus you can jaunt across the street and visit us here at the Sands by the Sea Motel!

Try some delicious local food

One of the things you absolutely must do when you visit York, Maine is to stop by the York Beach Bucket, a beachy, modern-day general store and pizzeria. At this must-stop location, you’ll find authentic handmade dough and fresh, made in house pizza sauce. Top off your pizza or sandwich with a cold beer or a refreshing glass of wine while watching people stroll by on the patio. The York Beach Bucket also offers a wide variety of deli meats, breads, dairy products, espresso, gelato, beer & wine, sundries and more!

What to do in York Maine

Looking for something sweet after your yummy meal at York Beach Bucket? If the Gelato just isn’t your thing, then head over to The Goldenrod for salt water taffy and homemade ice cream. This Short Sands must-stop location has been in business for over 150 years and it’s a real draw for kids and adults alike.

Visit Old York

Get your history fix with a guided tour through Old York buildings and check out the Museums of Old York and the Virginia Weare Parsons Education Center, which features an 18th century one-room schoolhouse complete with period graffiti an old jail, historical cemeteries and so much more.

Get your steps in at Mt. Agamenticus 

Looking to exercise, bond with your loved ones, see beautiful views of the summit and just breathe a bit? Check out Mt. Agamenticus, which is located right in York, Maine. There are many hiking and mountain biking trails on the mountain and at 692 feet above sea level, you’ll be able to see the skyscrapers of Boston to the south on a clear day.

Things to do in York Beach, ME

If you’re planning a visit to York Beach, Maine, book a room at the Sands by the Sea Motel. Nestled on one of the most beautiful stretches of coastline in southern Maine, we’re the perfect home base for your next Maine getaway! Call 207-363-2211 or contact us online today!