---

Quick Guide: Beach Workout & Dune Sprints

Why Beach Training?

• Sand adds resistance and works stabilizing muscles.
• Low-impact on joints, high-intensity for heart and legs.
• Builds mental toughness and resilience.

Warm-Up (5-10 min):

• Leg swings & hip circles
• Walking lunges
• High knees & butt kicks

Dune Sprint Session:

• Sprint to top of dune – full effort
• Walk back down – active recovery
• Repeat 6-8 times
• Tips: Lean slightly forward, drive arms, land softly

Bodyweight Sand Circuit (3 Rounds):

• Push-ups
• Walking lunges
• Plank to shoulder taps
• Broad jumps

Cool Down: Sea Swim & Stretch

• Swim along shoreline, letting waves wash over you
• Reduces inflammation, flushes lactic acid, and calms the mind
• Finish with gentle hamstring, quad, and calf stretches

Why You Should Try It:

• Full-body challenge for strength, cardio, and balance
• Mental toughness and focus boost
• Sunshine, fresh air, and a refreshing sea dip as reward

---