3 of 5
Lateral Speed Hurdles
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Recommended:

Sets:
3
Reps:
30 seconds to 2 minutes
  1. AThis barefoot workout is perfect for strengthening ankles and the muscles in your feet. You can use T-shirts, shoes, towels, and coolers (basically anything!) to create the boundaries that you need to hop over with both feet laterally for speed. Hop in one direction (be careful not to trip) and then return in the other.
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1 of 5
Olympic Skier Julia Mancuso's Beach Workout
Paddleboard Squats A
Paddleboard Squats B

Recommended:

Sets:
30 seconds
Reps:
3
  1. AIn shallow water, stand on the paddleboard with feet hip-width apart. Raise the paddle overhead using a wide grip.
  2. BLower into a squat, sitting back in heels and keeping chest high and core tight. Pause at the bottom and then press through heels to return to standing. That's one rep. Repeat as many reps as possible in the suggested amount of time.
2 of 5
Lateral Speed Hurdles
Lateral Speed Hurdles A

Recommended:

Sets:
3
Reps:
30 seconds to 2 minutes
  1. AThis barefoot workout is perfect for strengthening ankles and the muscles in your feet. You can use T-shirts, shoes, towels, and coolers (basically anything!) to create the boundaries that you need to hop over with both feet laterally for speed. Hop in one direction (be careful not to trip) and then return in the other.
3 of 5
Water Gate
Water Gate A
Water Gate B

Recommended:

Sets:
3
Reps:
30 to 90 seconds
  1. APlace the agility ladder in knee-deep water. If you don't have a ladder, just stand in water that hits four inches below your knees (about halfway up your shins). If you're looking for more of a challenge, aim for a water level three inches above the knee.
  2. BPerform high stepping sprints while pumping arms for 30 to 90 seconds. Your goal is to get your feet out of the water. You don't only have to move forward—try high-stepping backwards too!
4 of 5
Beach Burpees
Beach Burpees A
Beach Burpees B

Recommended:

Sets:
3
Reps:
30 to 90 seconds
  1. AStand tall with feet hip-width apart. Push hips back and bend knees to lower into a squat. Place hands on the ground and quickly walk or jump feet back into a full plank position.
  2. BPerform a pushup, if you can. Explosively jump feet back in toward hands, and from this crouched position, jump up as high as possible. That's one rep. You'll naturally feel slower and heavier when exercising in sand so don't be alarmed when your classic burpee is harder than usual.
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