It isn’t officially summer until you’ve put your toes in the sand and enjoyed a nice day at the beach. It’s the perfect place to read a book, sunbathe, and…. get in this week’s Spartan Training.

The beach is the perfect place for functional training. The sand acts as a naturally unstable environment where every single move now becomes a new challenge for your body. It will stress your mobility, your stability, and your total body strength.

But how can you take a trip to the beach without getting your feet wet? Literally.

Water exercises have been proven to be more strenuous on your body than performing the same exercises on land. Every time you work out in water, your heart rate is increasing and you’re burning more calories. Don’t be afraid to get into the water this week. It’ll do your body good.

Monday - Total Body AMRAP

Set aside 20 minutes of your beach time today for this today body AMRAP (as many rounds as possible).

Warm Up: 5-minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side)

Main Set: 10 Burpees 10 Body Weight Squats 10 Push Ups 10 (Each Leg) Walking Lunges 10 (Each Leg) Single Leg Reach 10 (Each Side) Plank to Side Plank 10 (Each Leg) Mountain Climbers

Tuesday - Sand HIIT

The sand is one of the best forms of natural resistance. Today, you’re performing a high-intensity interval workout using sand as your terrain. Notice how your perceived exertion is much higher, although your speed is significantly lower.

Warm Up: 5-minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side)

Main Set: Sprint - 30 Seconds Broad Jumps - 30 Seconds Bear Crawl - 30 Seconds Rest - 30 Seconds

Repeat 10 Times

Wednesday - Water Strength Training

Did you really think you were going to spend this week on the beach without getting into the water?

Exercises performed in the water increase your heart rate quicker than doing those exercises on land. You’re using this principle today to get stronger overall. You will want to stand in waist-deep water.

Warm Up: 5 minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side)

Main Set: Jumping Jacks - 30 Seconds High Knees - 30 Seconds Squats - 30 Seconds Shoulder Extension - 30 Seconds (With your arms at your side, push the water behind you) Bicep Curl - 30 Seconds Alternating Lunges - 30 Seconds Jogging In Place - 30 Seconds

Rest 30 seconds between each exercise. Repeat circuit 4 times.

Thursday - Recovery

Sunrise yoga or meditation.

Friday - Sand Power

The sand has a way of absorbing any weight it encounters. During today’s power workout, you will need to fight against the sand to gain explosiveness and motion.

Warm Up: 5 minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side)

Main Set: 10 (Each Side) Lateral Ape Walk 10 Hands Off Push Ups 10 Squat Jumps 10 High to Low Plank 10 Ice Skaters 10 Burpees

Repeat 4 Rounds

Saturday - Swimming

Have fun today. Spend 60 minutes in the water doing something that will challenge you. Swim laps. Play marco polo. Go surfing. Today’s cardio is all about enjoying yourself in the water.

60 Minutes Swimming

Sunday - Recovery

Sunrise yoga or meditation.