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Build Strength On The Sand- Let’s go to the beach!

Health and Fitness


With the current state of the Nigerian economy, many of us will raise our hands (and legs in some cases), surrendering to the fact that a gym membership and trainer may be out of reach. Alas, won’t you be glad to know that you can utilise the space around you for an intense workout at little or no cost?

The best part is you can do this with a friend, family member or significant other at little to no cost. Research shows that most couples stick with their fitness regimens when they train together so don’t go alone. Let’s take a look at a beach workout to shed fat and build strength.

Note that the sand will add resistance, which will lead to more muscle engagement; the drier the sand, the more difficult the workout routine.

  1. Equipment
  • Water
  • Beach towel/yoga mat
  1. Warm Up

(12 – 20 reps each, one set)

Warm ups increase the oxygen flow through your blood to your muscles increasing flexibility, reducing muscle fatigue and risk of injury.

  • Squat
  • High knees
  • Plank
  • Pushups


  1. Training

Option 1: Strength Training (3 Sets)

  • 12 – 15 reps of pushups
  • 20 air squats
  • 20 Russian twists
  • 15 lunges per leg
  • 30 seconds of scissor kicks

Option 2: Cardio/Conditioning (3 Sets)

  • Jog for about 20m then sprint 100m
  • High knee run for 20m and back to start position
  • 20 jumping jacks
  • Side shuffle for 20m and back to start position
  • 15 burpees then 30 seconds of mountain

About Obinna Udora

Obinna is an engineer, entrepreneur, fitness and lifestyle coach.  He has a global outlook on life and business. Obinna attained his engineering degree from Pennsylvania State University and worked as an engineer before returning to Nigeria to grow his startup, FitNigeria.

Image Credit

Photography: Anuel Modebe

Models: Obinna Udora & Dodos Uvieghara

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