The Fat-Shredding Beach Lifeguard Workout

 

It’s always tempting to work out on an empty beach—partly because soft sand is a serious challenge to run on, and partly because it’s easier to envision how awesome your ensuing six-pack abs will look.

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So we asked Kurt Lager, who schools lifeguard recruits on the beaches of Hawaii’s North Shore, to share one of the exhausting meatgrinder routines he uses to test his professionals. Lager advises performing in the a.m., before the sun intensifies.

If time runs out in the middle of a rep, complete it and continue to the next evolution, says Lager. For added difficulty, make sprints zig-zag, or traverse a sand berm when you can; swimming can also include fighting a current or surf, if that option is available.

Perform this routine in three cirtuits:

TIME: 10 minutes at 80% effort
– 500m beach run (the softer the sand, the better/more difficult)
– 200m swim (100m out/100m in; a surf beach will up the difficulty level)
Repeat as many rounds as possible until time runs out.

TIME: 10 minutes at 100% effort
– 50 lunges
– Sprint back to start 
– Plank 1 minute
– 10 burpees
Repeat as many rounds as possible until time runs out.

TIME: 10 minutes at 100% effort
– 25m beach sprint (soft sand)
– 50m swim/sprint 
– 10 pushups
Repeat as many rounds as possible until time runs out.

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