San Diego Beach Workouts

Fitness is important for hundreds of reason, but not all of us are hard wired for the Gym. In light of this, I found the beach was the one place where I could put in the time to push myself physically while enjoying the sun, the water, and the waves.

This workout series was based off using Ocean Beach, San Diego as a location and is intended to work your muscles in a way that will induce strength building for upper body, through core and legs, as well as keep a steady dosing of Cardio based workouts to maintain an overall level of fitness.

Day 1

  • Warm-Up: Grass to Avalanche and back

  • Stretch: Free Form (10 mins)

  • Run-Swim-Run: Down to Avalanche, 50 yards past surf, back to grass

  • Arms: Elbows In, Wide Grip, Close Grip (X15 each)

  • Legs: 12 o’clock Squats, Lunges

  • Core: V-Ups, Bicycle Crunch, Ceiling Sit-Up

  • Back: Plank, Superman, Roller Coaster

Day 2

  • Warm-Up: Grass to Avalanche and back

  • Stretch: Free Form (10 mins)

  • Arms: Elbows In, Triceps Dips, Spider Mans (X15 each)

  • Legs: 12 o’clock Squats, Lunges, Medicine Ball Toss

  • Core: V-Ups, Ceiling Sit-Up, Weighted Twist

  • Back: Plank, Oblique hold & Twist, Roller Coaster

  • Run-Swim-Run: Down to Avalanche, 50 yards past surf, back to grass

Day 3

  • Warm-Up: Grass to Dog Beach and back

  • Stretch: Free Form (10 mins)

  • Swim: Distance Swim from beach to end of Pier

  • Arms: Triceps Dips, Spider Mans, Cross Balance (X15 each)

  • Legs: 12 o’clock Squats, Lunges, Medicine Ball Toss

  • Core: V-Ups, Bicycle Crunch, Weighted Twist

  • Back: Plank, Superman, Roller Coaster

Day 4

  • Warm-Up: Grass to Dog Beach and back

  • Stretch: Free Form (10 mins)

  • Run-Swim-Run: Down to Avalanche, 50 yards past surf, back to grass

  • Arms: Elbows In, Wide Grip, Close Grip (X15 each)

  • Legs: 12 o’clock Squats, Lunges, Medicine Ball Toss

  • Core: V-Ups, Bicycle Crunch, Weighted Twist

  • Back: Deadlifts, Superman, Weighted Squats

Day 5

  • Warm-Up: Grass to Dog Beach and back

  • Stretch: Free Form (10 mins)

  • Run-Swim-Run: To Dog Beach and back, to Pier and Back

  • Arms: Triceps Dips, Spider Mans, Cross Balance (X15 each)

  • Legs: 12 o’clock Squats, Lunges, Medicine Ball Toss

  • Core: V-Ups, Bicycle Crunch, Weighted Twist

  • Back: Deadlifts, Roller Coaster, Weighted Squats

Now for the best part. Get out there and body surf, kayak surf, long board and thruster it. All this training has made you a better waterman or waterwoman, so take your newfound strength and balance to ride the waves for longer.

*Please note I am not a physical trainer, I am a surfer and an outdoorsmen by hobby. These are not designed to be professional workouts, simply a perspective on outdoor fitness alternatives.

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