Tropical beach workout with several animal movements and athletic drills. The sand makes it much harder!
hese exercises can effectively be done anywhere with just your bodyweight. Floor or ground is just fine although doing them on sand will make these exercises a lot harder.
Moving on sand is way less stable and as a result requires higher levels of stabilization. Running on sand is also great for ankle mobility since the feet need to adapt to the ever-changing terrain.
The purpose of these exercises is to develop explosive strength and work on core and hip stability.
Sand may make the explosive aspect a bit less effective because the power production relies on having a stable support, but for stability training the sand is just excellent. Regardless of the terrain, these exercises will work very well.
Pure strength plays a relatively small part in being athletic - mobility and stability are far more important. Moreover, your strength and power are quite useless if you don't have the stability to support them.
If you are interested in building a functional and athletic physique, Movement 20XX program is excellent for this purpose.
You can do 3-5 sets per exercise until your muscles get tired and the form starts to suffer. Once the movement becomes less powerful, it's time to rest.