The Beach Strength and Conditioning Workout

Beach Running
Per Bernal

The only downside to spending a few quiet vacation days in a remote beach town is the distance it puts between you and your personal fitness. Scenic resort areas like Montauk, beach towns in Maine, and remote parts of Cape Cod usually lack state-of-the-art training facilities, and you’ll need to improvise if you’re going to stay fit away from your gym and trainer. Before surrendering to the summer sun and its beachfront barbeques, utilizing the space around you can help supplement a more extensive workout.

Jim Krumpos, strength and condition coach for the University of Miami men’s basketball team, gives us a workout designed for when the health club is too far from the sunny shores. The plan combines both strength and anaerobic fitness training to be performed without equipment but with the challenges an environment like an isolated beach can provide.


“A warmup is necessary, even in the heat, to increase blood flow and oxygen to the muscles. This increases flexibility, decreases injury, and decreases fatigue. Increase hydration and mineral intake when working out in the heat/sun.”

1. Sub-scap pushups

Reps: 10-20

2. Squat to stand

Reps: 10-20

3. Lateral lunge

Reps: 10-20

4. Side plank

Reps: 30 sec. (each side)

5. Hip bridge

Reps: 30 sec. (eahc side)

Strength training

“All these things will provide a different stimulus to your muscles. This workout will definitely keep your strength levels and fitness tuned until you get back into the gym.” For the bodyweight exercises, when finished, rest for two minutes and then repeat series.

1. Squats

Sets: 1
Reps: 20

2. Lunges

Sets: 1
Reps: 10 (each side)

3. Pushups

Sets: 1
Reps: 10-20

4. Situps

Sets: 1
Reps: 40

5. Close-grip pushup

Sets: 1
Reps: 10

6. Toe raises

Sets: 1
Reps: 20

7. Wave squat

Sets: 1
Reps: 20

8. Scissor kicks

Sets: 1
Reps: 40

9. Supermans

Sets: 1
Reps: 20

10. Single-leg hip extensions

Sets: 2
Reps: 10

Beach Stretching

Conditioning and fitness

“The sand provides an unstable surface which will challenge your nervous system, as well as add resistance as you sink into the sand. You will feel the added difficulty in the first couple of reps.”

Option #1

1. Sprint 5 yards in sand then back to start, then 10 yards, then 15 covering 60 yards total. Try to do this in less than 20 seconds. 2-3 reps
2. Repeat—this time back-peddling in between sprints (i.e., sprint 5 yards and back-peddle back, etc.). 2-3 reps
3. Repeat—this time shuffling between sprints.

Option #2

1. Start with 10 squat jumps in the sand. Immediately proceed to 10 pushups. Immediately proceed to 10 situps. Repeat for 9 reps each, then 8, then 7, and so on until you get to 1.

Option #3

Do these drills in waist-deep water for 20-30 yards each. Repeat when finished.

1. High knee run (2-3 sets)
2. Butt kicks (2-3 sets)
3. Squat jumps (10-20 reps)
4. Backwards run (2-3 sets)
5. Lateral shuffle (2-3 sets)

Jim Krumpos is the strength and conditioning coach for the University of Miami basketball team. A 2003 graduate of Arizona, Krumpos studied physiology, physical education, and psychology, and earned a master’s degree from UNC Charlotte in 2006. His current certifications include: P.I.C.P. strength and conditioning specialist level two, certified strength and conditioning specialist, USAW club coach, N.A.S.M performance enhancement specialist, N.A.S.M corrective exercise specialist, and N.A.S.E specialist in speed and explosion.

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