DOLPHIN

Works shoulders, triceps, glutes, hamstrings, quads. Get on all fours with your hands directly under your shoulders and your knees under your hips. Lower your forearms to the floor, then walk them forward until your elbows rest directly under your shoulders. Lace your fingers together and press your forearms into the sand (A). Curl your toes under and lift your hips toward the sky until you're in a pike. Hold for five to 15 breaths. Rest for five breaths (B). Repeat, but this time, once you're in the pike position, lift your right leg behind you, keeping your hips parallel to the ground. Hold for five to 15 breaths (C). Lower your leg and rest for five breaths before repeating with your left leg.