Top 10 Effective Beach Travelers to Stay in Shape

  1. Burpees (try different variations too, such as side burpees or
    burpees to backward jump
  2. Sprints on sand to pushups to single leg iso-squat parallel to floor
  3. Walking lunges wrapped in a heavy soaked body towel (acts like a
    weight vest and keeps you cool)
  4. Bodyweight Squats to Knee Ups
  5. Single Leg Step Ups (on a rock or other high object), knee
    should raise higher than hip to single leg dives
  6. Cross Body Mountain Climbers to Free Hand Skipping
  7. Shadow Boxing to Single Leg Knee Ups
  8. Over the back toss with a heavy coconut
  9. Beach Ball Oblique Twists to Mountain Climbers
  10. Ankle bounces to Butt Kicks to Jumping Jacks to 10 Straight Leg
    Jumps (alternating)

The above are for individuals that have no injuries. You make your
own sets, reps and tempo / hold time. These are exercises you can do
right on the beach. No equipment needed except a heavy duty beach
ball and a coconut.

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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