You are here

The Beach Strength and Conditioning Workout

The warm weather means getting a ripped beach body is as easy as a day at the beach.

The only downside to spending a few quiet vacation days in a remote beach town is the distance it puts between you and your personal fitness. Scenic resort areas like Montauk, beach towns in Maine and remote parts of Cape Cod usually lack state-of-the-art training facilities and you’ll need to improvise if you’re going to stay fit away from your gym and trainer. Before surrendering to the summer sun and its beachfront barbeques, utilizing the space around you can help supplement a more extensive workout. 

Jim Krumpos, strength and condition coach for the University of Miami Hurricanes Men’s Basketball team, gives us a workout designed for when the health club is too far from the sunny shores. The plan combines both strength and anaerobic fitness training to be performed without equipment but with the challenges an environment like an isolated beach can provide.


“A warm up is necessary, even in the heat, to increase blood flow and oxygen to the muscles. This increases flexibility, decreases injury, and decreases fatigue. Increase hydration and mineral intake when working out in the heat/sun.”

10-20 reps each
Sub-Scap Push-ups
Squat to Stand
Lateral Lunge
Side Plank 30 sec each
Hip Bridge 30 sec each


“All these things will provide a different stimulus to your muscles. This workout will definitely keep your strength levels and fitness tuned until you get back into the gym.”

BWT Exercises: When finished, rest for two minutes and then repeat series.
Squats 1x20
Lunges 1x10 each leg
Push-ups 1x10-20 (Hold for 1 min)
Sit-up 1x40
Close Grip Push-up 1x10
Toe Raises 1x20
Wave Squat 1x20
Scissor Kicks 1x40
Supermans 1x20
Single Leg Hip Extensions 2x10

See the rest of the workout >>



Want more Men's Fitness?

Sign Up for our newsletters now.