Courtesy of WOWSA, Huntington Beach, California.

World renown extreme sports pioneer and big-wave surfer Laird Hamilton focuses on pushing, pulling, squatting, bending, lunging, and rotating to get quickly in shape.

Hamilton writes, “I think of those movements [pushing, pulling, squatting, bending, lunging, and rotating] as primal human motions.

I’ve found a certain joy in ditching elaborate routines and fancy gear, and basing my training around them instead. Hit all six and you’ll boost flexibility, work every major muscle group, and strengthen the muscles that surround and protect the joints. Plus you can do them anywhere.”

We agree 100%.

One of our most enjoyable ocean workouts include Hamilton’s recommendations will doing the following in’s-and-out’s on the beach:

Round One:
Jog 1 minute in one direction in the wet hard-packed sand and jog 1 minute back in the soft dry sand.
Swim 100 meters out from shore + eggbeater (tread water) for 30 seconds and return.
Run up on the sand and do 10 push-ups and lunges.

Round Two:

Jog 2 minutes in one direction in the wet hard-packed sand and run 2 minutes back in the soft dry sand.
Swim 200 meters in the ocean + eggbeater (tread water) for 30 seconds and return sprinting.
Run up on the sand 20 meters and do sit-ups or planks and stretch.

Round Three:
Jog 3 minutes in one direction in the wet hard-packed sand and run 3 minutes back in the soft dry sand.
Swim 300 meters out from shore + eggbeater (tread water) for 30 seconds and return sprinting.
Run up on the sand 30 meters and do some bear crawls and stretch.

Round Four:
Jog 4 minutes in one direction in the wet hard-packed sand and run 4 minutes back in the soft dry sand.
Swim 400 meters + eggbeater (tread water) for 30 seconds and return sprinting.
Run up on the sand 40 meters and do some squats and stretch.

Round Five:
Kayak, paddle or stand-up paddle for as long as you wish or have time for.

Options:
* Swim with your fists closed.
* Swim with a t-shirt on.
* Swim and run with shoes (or socks) on.
* Swim and pull your training buddy as he holds onto your ankles. Alternate who swims and who holds onto the ankles.
* Eggbeater with your hands or elbows or arms completely out of the water.
* Push your training buddies on the soft sand while they are sitting on a boogie board.
* Add in a tug-of-war contest with your training buddies.
* Add in pull-ups or inverted push-ups, using a lifeguard station.
* Using hand paddles while swimming.
* Dolphin fast in and out of the shallow water.

Copyright © 2015 by World Open Water Swimming Association