BEACH WORKOUT ARCHIVE
BEACH WORKOUT #1
3 Rounds: 45 Sec. Work, 15 Sec. Rest
#1: 10 Switch Lunges 1:1 -> Sprint down and back
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#2: 4 Mountain climbers (1:1) -> 4 scissor feet jumps (apart together)
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#3: Side shuffle down, 3 burpees -> Side shuffle back, 3 burpees
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#4: 4 Plank up-downs -> 4 Skater Lunges (1:1)
BEACH WORKOUT #2
Stations: 1 min - 45 sec - 30 sec
(30 sec. rest between Sets)
1: 10 Sandbag squats —> Sprint Down and Back
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2: 5 Plank Up Downs —> 5 Switch Lunges
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3: Sandbag Russian Twists
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4: Burpee, Tuck Jump
BEACH WORKOUT #3
AMRAP #1: 7 Min
5 Inchworm Walkout → Push Up → Inchworm Walk-in → Tuck Jump
10 Shuffle Cone Touches (Fast Side Shuffle → Touch Cone → Fast Side Shuffle)
10 Spaghetti Meatballs
Run Down and Back
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AMRAP #2: 7 Min
Heavy Sandbag Walk/Run (down and back)
6: Push Up → Drag Bag to side → Push Up
10: Sandbag Squats (around neck or hugging)
30 Hig Knees (1:1)
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AMRAP #3: 7 Min
10: Table-Top Toe Touches (1:1)
20: Sandbag Alt. Fast Toe Taps (1:1)
10: Squat Frog Jumps (Squat Down→ Touch Ground→ Jump Straight up)
Sprint Down and Back
BEACH WORKOUT #4
Conditioning: 10-9-8-7-6-5-4-3-2-1
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Burpee → Skater Jump Lunge
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Single Leg Jack Knives (Can put opposite arm on ground for support if needed)
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4 High Knees → 2 Switch Lunges
Plank In & Outs (Jump knees into chest or walk them in)
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Frog Jump → Foot clap in the air
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SPRINT after each round
