Not new to the fitness scene, Beach boot camps are getting much more popular as bodyweight movements and training outside become the trend. Training at the beach allows for a very unique opportunity to condition important aspects of fitness such as balance, proprioception, strength, power, agility, and range of motion.
Performing exercises such as sprints, jumps, crab walk, bear crawls, and burpees are made more fun and challenging and effective with the use of water and sand as resistance.
With the vast area of the beach, very creative games (which are drills) can be designed as part of the workout. One of my favorites is the team-based relay style beach Boot Camp. Organizing the team and the course of the drills is not a difficult task to do.
The flow of the course is simple. While one participant goes through a set of exercises, the rest of the team are tasked to perform an exercise (which is usually a static exercise) of their choice while waiting for their turn to take over. For instance, in a team of 5 participants, as team participant number one goes through walking lunges, bear crawl, crabwalk, and slow burpees, the 4 remaining team members wait while maintaining either their moving planks, V sits, or deep squats. Upon completing all the drills, team participant number one then tags the next team member and joins the rest on his chosen “waiting exercise” (moving planks, V sits, or deep squats). The preference of the “waiting exercise” can be changed for each turnover of the participant going through the drills.
1. Break up your team into even numbers
2. Identify as many movements as there are team members.
3. Set up the course
4. Explain the rules and ready, set, go.
The team whose membersgo through all the drills and finishes the fastest wins the challenge. Not only is the team-based relay style beach Boot Camp fun to do, everyone gets the chance to go through total body functional conditioning. The more participants for each team the longer the list of drills to complete and the longer the “waiting exercises” are to be sustained which will make it more challenging to do. The suggested drills may include any of these exercises:
- BODYWEIGHT SQUAT
- CONE BASED SUICIDE LADDERS
- SLOW BURPEE
- CHEST HIGH WATER SPRINT
- BEAR CRAWL
- CHEST HIGH BACKWARD SPRINT