Designed by Matt Tanneberg, a certified strength and conditioning coach and sports chiropractor, this eight-move workout will build functional strength with minimal equipment and time. While you could easily also do this workout in a gym or at the park, it’s especially effective on the beach, says Tanneberg. “You can see better gains with your training by switching your exercises to the beach. Especially if you are hitting a plateau,” he says. The softness of the sand adds just enough challenge to really deliver improvement. This is an AMRAP (as many reps as possible) workout with each move done for one minute with a minute of rest in between.
Squat Jumps: With your feet shoulder-width apart, lower into a deep squat. Push yourself up and out of the squat and into the air, landing softly back in the squat position.
Push-Ups: Although you’re trying to do as many as possible in a minute, don’t let your form go all wet-noodle.
Jumping Lunges: Bring your right leg back and lower into a lunge position. Push off the ground and jump into the air, switching legs and landing with the opposite leg back. Lower down and repeat.
Pull-Ups: Do these either on nearby monkey bars or with a set of TRX straps.
Pulse Squats: Lower down into a full squat and stay there, pulsing up and down for the full minute.
Lizard Crawl: Start in a push-up position. Keeping your back straight, bend your elbows so you’re close to the ground and slowly “walk” like a lizard. The lower you are to the ground, the harder you’re working.
Pulse Lunges: Bring your right leg back and lower into lunge position. Stay low and pulse for 30 seconds. Switch to the left leg for the remaining 30 seconds.
Burpees: As you do this staple, make sure to get a full push-up in and to finish with a forceful jump.