The Singing Beach Combine
It’s hot out there. If you’re like me, you will be heading for the beach to cool off. Unfortunately for my wife, I am not really into sitting still by water’s edge flipping through a magazine. I have to move! The beach is the perfect place to get in a workout – and no I am not talking about the powerlifting it takes to haul kid toys, coolers and Hibachis to the perfect spot on the sand. My choice is dubbed the “Singing Beach Combine” – a nod to my favorite beach and the rigorous NFL scouting process that cranks the endorphins and hammers the lungs.
Testing your cardio, strength, and flexibility the “S.B.C” aims to please. All the exercises are modifiable and measurable – you know when you are kicking butt or need a kick in it. Grab a friend or go at it at solo. Beware, however, you might be leaving the Hibachi for the seagulls too spent to drag it back to the car.
You will need an open beach section with heavy sand is ideal. No beach? A large grass area or field will do. Draw a line as your starting point and then set up a course by placing 5 markers (towels, cones, driftwood) in the sand about 25 yards apart on a diagonal. The total length of the course should be approximately 75-100 yards.
Run from marker to marker (diagonally) at an easy pace touching all 5 markers and then return to the starting line. You want to literally touch the markers with your hand by reaching down. This adds an extra challenge to the workout by forcing you to decelerate and accelerate at each marker. Be sure to bend at the knees instead of just leaning over when going for the markers. Jog back to the start and repeat.
Next, execute the following strength circuit at an easy intensity while focusing on form.
- 15 Squat Jumps
- 30 Mtn. Climbers
- 15 Burpees
- 30 Forward-Lunges (alternating legs)
- 15 Push-Ups
– Begin at the starting line.
– Run the marked course to the last marker. When you get to the end run straight back to the starting line. Do this 3 times in a row at a challenging and uncomfortable intensity.
– When finished running, do the strength circuit above 1x as quickly as you can while maintaining good form.
Go to start, run the marked course 2x followed by strength circuit 1x.
Go to start, run the marked course 1x followed by strength circuit 1x. This should be done an “all out” pace.
Go jump in the ocean.