How to: Mark out a line distance of 30 metres on a sand dune. Sprint from one end to the other, taking time to recover between reps. Keep your knees high and drive with your arms. The more time you’re in the air the less time you’re in contact with the sand – which slows you down.
How to: Plant two umbrellas in the sand either side of you, one yard apart. Stand in between the gate and have a partner positioned three yards in front of you. Have them throw a ballot you at different heights, which you have to return using two touches, one touch if possible. Once you have returned the ball, shuffle through the two umbrella poles in a figure eight.
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How to: Get into the water at mid-chest height, with your arms down by your side. Sprint as you would normally, trying to drive through the water. Don’t pull yourself out of the water, but focus on generating forward momentum.
How to: Sit down in the sand with a beach ball held out in front of your chest, keeping your arms straight. Lean back at a 45-degree angle, lifting your legs and feet off the floor. Hold your legs and arms in an elevated position, rotating the ball and your torso to the right. Now repeat the movement to your left, working your obliques.
How to: Line up next to a sun lounger in a standing position. Lower your body for two seconds before exploding upwards and forwards, propelling yourself over the top of it. Land softly with your knees bent. Try to leap as far as you can, working your glutes, quads and hamstrings.
How to: Mark out a diamond shape with beach towels – three metres by three metres. Number the towels one to four, with one being the towel at the bottom of your diamond and your starting point. Sprint to your left (number two), then across to three and finish off with a dash to four.
How to: Place your feet shoulder-width apart, keeping your knees in a parallel position. Lower your body until your knees are in a 90-degree position. Pause, and slowly stand back up. This will work your glutes, quads and hamstrings.
How to: Place your hands shoulder-width apart on a rock, supporting your body weight with your arms. Keep your feet together and lower yourself in a flat position until your chin is five inches from the rock. This exercise will benefit your chest, shoulders and deltoids.