We got the skies out. We got the thighs out. Today we’re at Playa El Jobo, in northern Costa Rica on the Pacific coast. That’s El Jobo with a J. We’re doing a kettlebell leg workout on the beach.
All you need is your body weight and one kettlebell. Mine is about 35 lbs. We start with bodyweight squats and lunges. Then some abs with bicycles. Then offset kettlebell squats and lunges to finish.
Yesterday was a pull day, back and biceps. On the drive in I was thinking, what haven’t I done lately? So today is legs. When I’m at the beach, leg workouts are particularly easy, because I carry around kettlebells and dumbbells. The Silkies World Tour continues.
The Beach at Playa El Jobo
I drove about 2 hours from Playas del Coco to get to this beach. It’s apparently a pretty nice beach, and it has really cold water. I really like the water here.
There’s a mirador, a lookout, on a raised wooden path through the mangrove. It’s a big lookout tower, and it’s super cool. There’s swamp water all along it. I’m trying not to fall in, because maybe there are crocodiles in there. I don’t know. I’m a bit of a crocodile myself. There’s something in the water right here. I can hear it. I don’t know what it is, and it has me a little unnerved.
There’s a resort over there. I’m not allowed in because I’m so scantily clad.
The Beach Kettlebell Leg Workout
First thing, 10 to 15 minutes of mobility and warm-up. Getting loosey goosey.
1. Bodyweight squats and lunges
Starting off with just body weight. 10 bodyweight squats, then 10 lunges. We do about five sets of that.
Sets: About 5 sets of 10 squats and 10 lunges.
2. Bicycles
Next up, abs. It’s been a bit of time since I’ve done some abs. We’re doing 30 bicycles, flat on your back in the sand.
Sets: 30 bicycles a round.
3. Offset kettlebell squats
I wasn’t sure if it would be a kettlebell day or a two dumbbells day. The kettlebell won. It’s easier to carry one kettlebell to the beach than two dumbbells. Then we get the kettlebell out. Where is it? There you are. He was hiding on me.
Offset means you hold the kettlebell in one arm. I hold it at the shoulder, racked. Do 10 squats with the bell on the right, then 10 on the left.
35 lbs is a pretty good weight for offset leg work. Go lighter if you’re not used to working with kettlebells. Getting a heavy one racked can be work.
The sand adds to it. Different sand depths add complexity to stabilizing your platform.
Sets: 10 reps each side, then repeat the circuit for rounds.
4. Offset kettlebell lunges
And finally, offset kettlebell lunges. Same idea. The bell stays up at one shoulder. 10 lunges with it on the right, then 10 on the left.
Sets: 10 reps each side, for rounds.
Here is the whole session, mirador and all.
Cast Iron Kettlebell
Finish by Getting Wet
Every time we’re at the beach on the Silkies World Tour, we have to finish by getting wet.
We were down at the beach for about an hour. The water was cool and refreshing. It’s the perfect way to polish off a WOD.
If you like your leg days with a view, I have more from Costa Rica. Try the beach leg workout at Playa Ventanas or the kettlebell beach workout in Dominical.
FAQ
What do I need for a kettlebell leg workout on the beach?
Your body weight and one kettlebell. Mine is about 35 lbs.
What is an offset kettlebell squat?
You hold one kettlebell racked at the shoulder and squat. Do 10 with the bell on the right, then 10 on the left.
How heavy should the kettlebell be?
I used about 35 lbs. Go lighter if you’re not used to kettlebells. Getting a heavy one racked can be work.
Where is Playa El Jobo?
In northern Costa Rica on the Pacific coast, about 2 hours’ drive from Playas del Coco. It’s spelled with a J. There’s a mirador on a raised wooden path through the mangrove.
How long does the workout take?
10 to 15 minutes of mobility and warm-up before the first set. We were down at the beach for about an hour in total.
And as always, do it in short shorts.
Built around the gym you actually have
I write custom programs for the gym, the garage, the park and the hotel room. You film your sets. I tell you what to fix.
See coaching options