Kettlebell or Dumbbell Swings
Start in a position similar to a deadlift. Set the weight about one foot in front of you so you have to reach for it. Squat down to grab the weight and position your hips down and back. Keep your chest up and maintain a neutral spine position.
Grab the weight and take any slack out of your body. Slowly pull the weight up, keeping it close to your groin. Using a powerful hip extension, drive the weight out in front of you while squeezing your glutes and standing tall. At the top of the movement, the weight should reach about the height of your chest.
Bring the weight back down by actively pulling with your lats. Once you reach the bottom, immediately begin the next rep. Keep your body braced during the swing portion and try not to round your back as the weight pulls you back down. Perform 20 reps.
More: 4 Kettlebell Exercises for Beginners
Bear Crawls
Start on all fours with your hands and feet in contact with the sand. Move one arm and the opposite leg forward at the same time. Stay under control and maintain a relatively neutral spine. Alternate this cross-body pattern for 20 yards.
Sprints
Keep a slight forward body lean and try not to break at the hips. Drive off the balls of your feet and keep a neutral spine. Fix your eyes a few feet in front of you.
Sprint to a spot 20 yards away, plant your foot, and sprint back to complete the set. Pump your arms to incorporate your upper body. The unstable surface of the sand adds a balance component, making sprints more challenging than they usually are.
Kettlebell or Dumbbell Carry
Heavy carries might be one of the best-kept secrets, as there's great carryover to foundational lifts. Squats, deadlifts and presses all require a tight and braced core, which is exactly what the carry works on. Think of it as a standing, weighted, and moving plank.
Grab the weight with your right hand and keep it close to your right side. Keep your torso braced and your posture upright, and walk to a spot 20 yards away. Transfer the weight to your left hand, keep the same form, and walk back to complete the set.
More: Beach Body Workouts for Men: Chest
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