Sand Bucket Power
Your kids’ sand bucket is basically a perfect kettlebell, says Gillespie. You can alter the weight by packing the bucket with dry or wet sand — or a combo of both. The wetter the sand, the heavier the bucket is going to be. Like all kettlebell workouts, focus on keeping your core tight and the movements explosive.
Do each exercise for one minute, with a minute of rest between them. Repeat the whole circuit 2–3 times.
Plank: Lay on your stomach on a beach towel. Drawing in your core, move onto your forearms and lift your lower body up. Hold keeping your core engaged, head in line with the spine and glutes contracted. Avoid sagging in the middle or lifting the hips up.
Kettlebell Deadlift: Hold the pail with both hands. Position your feet shoulder-width apart, feet pointed toward the ocean. Keeping your shoulders back, lean forward slightly and bend your knees to touch the pail to the ground, then quickly stand up. Make sure the movement comes from the hips, not your back.
Push-ups: Start on your toes, but don’t be surprised if you have to switch to your knees halfway through. The softness of sand makes push-ups harder.
Kettlebell Swing: Hold the handle of the pail with both hands. With your feet slightly beyond shoulder-width apart, lean forward slightly and sit back. Using your core and glutes, quickly stand up and swing the pail up to shoulder level.
Single Leg Balance With Row: Step onto your left foot, hold the pail in your right hand and lift the right foot a few inches off the ground behind you. Bend the left knee slightly as you lean forward from the hips until your torso is just above parallel. Make sure to keep your back flat. The pail should hang straight down in front of you. Pull the pail up toward your hip using a rowing motion. Repeat for one minute on each side.