5 Exercises for a Beach Workout | Train Like a Lifeguard

Drop your misconceptions of lazy lifeguards. Whether it’s the East or West coast, the US or Australia, ocean life-guarding is no joke. Lifeguards are some of the most physically fit individuals in the world with training techniques considered unorthodox to those used to a regular day at the gym. To illustrate, we’ve compiled 5 exercises you can perform as part of a beach workout this summer.

Before you buy a pair of Birdwell Beach Britches, don’t try these exercises if you suffer from breathing impaired conditions such as asthma or are not an avid ocean swimmer comfortable in the surf.

With that said, lifeguard training starts now.

Run – Swim – Run

A full body workout, the run-swim-run takes some serious grit and determination. This is a popular event that lifeguards take part in during tournaments and competitions regionally and nationally.

During the event, guards usually run anywhere from a quarter-mile to a mile on the sand depending on the tournament.

After completing the run, competitors dive straight into the ocean to begin swimming 200 to 500 meters. Guards then exit the ocean back onto the sand to perform a shorter run sprinting to the finish.

On the sand, try this out with distances suited for your level of experience and add this to your beach workout if you’re up for a true test of endurance.

Underwater Rock Running

Ever seen Blue Crush? When thinking of this activity, you probably think about Kate Bosworth training for heats at Pipeline. Lifeguards, however, use this exercise to test their own endurance and to practice their breath-work.

Pioneered by Brian Keaulana, legendary Hawaiian lifeguard and big-wave surfer, underwater rock running was first created to help surfers cope with the stress of getting held under water for long periods of time.

By combining a high heart rate exercise with a breath-hold, you may be able to train yourself to lower your heart rate in stressful situations. That’s the goal.

In doing so, you may be able to increase your own capacity for endurance. But don’t try this out if you are not an experienced ocean swimmer, surfer, or certified lifeguard as this can be extremely dangerous and even lethal.