Beach workout

Quick Guide: Beach Workout & Dune Sprints

Why Beach Training?

• Sand adds resistance and works stabilizing muscles.

• Low-impact on joints, high-intensity for heart and legs.

• Builds mental toughness and resilience.

Warm-Up (5-10 min):

• Leg swings & hip circles

• Walking lunges

• High knees & butt kicks

Dune Sprint Session:

• Sprint to top of dune – full effort

• Walk back down – active recovery

• Repeat 6-8 times

• Tips: Lean slightly forward, drive arms, land softly

Bodyweight Sand Circuit (3 Rounds):

• Push-ups

• Walking lunges

• Plank to shoulder taps

• Broad jumps

Cool Down: Sea Swim & Stretch

• Swim along shoreline, letting waves wash over you

• Reduces inflammation, flushes lactic acid, and calms the mind

• Finish with gentle hamstring, quad, and calf stretches

Why You Should Try It:

• Full-body challenge for strength, cardio, and balance

• Mental toughness and focus boost

• Sunshine, fresh air, and a refreshing sea dip as reward