One of my favorite things above summer is that we can be more creative with our workouts. The weather and change of environment allows for a unique take on training program design. Next time you are at the beach, take advantage of the proximity of water to land, and the challenges in intensity that both present.
Sand is an unstable yet soft surface (varies substantially between hard and soft sand). As a result, it challenges our stabilizer muscles - especially those around the knee, ankle, and hip joints - more so than when on traditional surfaces such as concrete or a treadmill. It is also more absorbent than these surfaces, so it allows for lower impact during exercise.
Because of the characteristics just described, running, jumping, crawling, changing direction, etc, are all harder when performed on sand (especially soft sand). This built in intensity is why I love to workout on the beach. It may be appropriate to lower the duration and / or volume of sets/reps/distances of the exercises when performed on sand, in order to safely handle the increased intensity.
The other great thing about the beach is that water is right next to sand. That means you can seamlessly transition from a land activity or exercise to water activity/exercise. Alternating running and swimming intervals are the most obvious combination. The constant change of mode and environment keeps the workout fun and uniquely challenging. One of the perks of this combination is that the cool ocean water provides relief from the hot summer air temperature.
I’ve created 3 different workouts below that each have their own style. Workout one is more of a total body speed, power, and anaerobic conditioning workout that involves 4 high-intensity exercises on sand, and then finishes with a sprint swim into a sprint run. Of the 3, this is the most challenging. It shouldn’t take any longer than 20 minutes. Workout 2 is alternating timed running with timed swimming intervals. There is a 1:2 ratio of running to swimming time, in a descending and then ascending pyramid structure. A waterproof watch would be helpful to time it, otherwise a rough estimate will do. The last workout is the least structured and gives you the freedom to alternate running with swimming at your own discretion. It’s pretty simple, run until you feel like swimming, and swim until you feel like running, and keep alternating for 20-30 minutes. A moderate pace should be maintained throughout. This is the most aerobic of the 3.
Workout 1
1) Pro Agility Test 5x 20 sec rest b/t
- sprint 5 yards to the right, then 10 yards to the left, and 5 yards back to the right
2) Burpee > 10 yard sprint > burpee 6x
3) Lateral Shuffle 10 yard back and forth
4) Bear crawl 10 yards 4x
5) 20 yard sprint swim > sprint run exit from shore to dunes or 50 yards
Workout 2
1 min run
2 min swim
45 sec run
90 sec swim
30 sec run
1 min swim
15 sec run
30 sec swim
30 sec run
1 min swim
45 sec run
90 sec swim
1 min run
2 min swim
Workout 3
If you don't feel like timing it, go for a run and every few minutes go for a swim. Repeat for 20-30 minutes.
Working out in the summer outdoors can be tough due to the heat, so make sure to bring a ton of water especially if the air temperature is above 80 degrees F, and the humidity is above 50%.
