Looking to get fit at the beach? This effective beach workout leverages sand resistance for enhanced performance benefits, including improved sprint speed, vertical jump, and cardiorespiratory fitness.

Complete 3 rounds of the following exercises:

Power Skips (20 per side / 20 seconds)

• Lift opposing hand and knee in place
• Hop on the supporting leg
• "Punch the sky" while building speed
• Start moving forward, then try different directions

Broad Jumps (10 reps / 30 seconds)

• Stand tall with arms overhead
• Rapidly squat down while swinging arms down
• Explosively jump forward while throwing arms up
• Land in deep squat position

Walking Lunges (10 per side / 20 seconds)

• Take large step forward
• Lower rear knee toward ground
• Keep front knee aligned over foot
• Drive through front foot to stand
• Alternate legs

Skater Jump Squats (10 per side / 20 seconds)

• Jump laterally onto one leg
• Extend opposite leg behind
• Land in partial single-leg squat
• Immediately leap to opposite side

Single Leg RDL Skips (10 per side / 20 seconds)

• Hinge at hips while lifting back leg
• Keep back leg in line with torso
• Drive knee up explosively
• Swing opposite arm up

Push-Ups (Until failure)

• Start in plank position
• Lower entire body toward ground
• Keep elbows pointing back
• Maintain rigid plank position

Plank Sand Pull Throughs (Until failure)

• Hold plank position
• Reach one hand across body into sand
• Pull hand through sand back to starting position
• Alternate sides

Bear Crawls (20 per side / 20 seconds)

• Position shoulders over wrists, hips over knees
• Lift knees slightly off ground
• Move opposite hand and foot together
• Minimize hip sway

Key Benefits:

• Sand training increases exercise intensity
• Improves cardiorespiratory fitness
• Enhances power development
• Strengthens core stability
• Builds full-body coordination

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