Exercise Summer Series
Updated: Feb 1, 2018
Th Ocean Beach Work Out
June 1st
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
June 7th
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
June 14th
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
June 21st
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
June 28th
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.
You're Friend,
Elan Saltman
