Train Like Gisele Bündchen With This Total-Body Workout

This article originally appeared in the July/August 2016 issue of SELF. For more from the July/August issue, subscribe to SELF and download the digital edition. This full issue is available June 28 on national newsstands.

It’s about time we all give the term “beach body” a whole new meaning. (And, nope, this one’s got nothing to do with a bikini.) Designed by Jill Payne of Spiritual Athlete in Santa Teresa, Costa Rica, this sand workout will sculpt you from head to toe. And Payne’s even trained Gisele Bündchen, so you know this one’s going to be tough.

The Workout:

Place two cones or towels on the beach about 30 feet apart, parallel to the water, then do this circuit three times for a killer sun-drenched sweat. You can also totally do this workout at your gym, on your favorite running track, or at home.

1. Seaside Sprint — go back and forth 10 times

• Run back and forth between the cones as fast as you can.
• Make 10 round-trips.
• Feeling up to an extra challenge? Add one back-and-forth sprint after each of the following moves.

2. Shore Shuffle — go back and forth 8 times

• Start in quarter squat facing the water at the right-hand cone.
• Shuffle to left cone, leading with left foot and bringing right foot to meet it.
• Shuffle back to starting cone, leading with right foot.
• Make eight round-trips.

3. Sand Skater — go back and forth 6 reps

• Stand on right leg at one cone with left leg behind you, knee slightly bent.
• Hop explosively toward opposite cone, landing on left leg with right leg behind you.
• Continue, switching sides as you hop, for six round-trips.

4. Walking Lunge — go back and forth 4 reps

• Stand with feet together at one cone.
• Step right foot forward into lunge toward opposite cone, knees bent 90 degrees.
• Stand, bringing feet together.
• Continue, switching sides as you lunge, for four round-trips.

5. Crab Crawl — go back and forth 1 time

• Start on all fours at one cone, knees under hips, hands wider than shoulders.
• Straighten knees and lift butt into a downward dog.
• Crawl (right hand, left foot; left hand, right foot) to opposite cone and back for one round-trip.

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

The post Train Like Gisele Bündchen With This Total-Body Workout appeared first on SELF.