As summer embraces us with its beautiful presence, we will all be heading out on weekends away to our favorite beach destinations. Whether it be Dahab, Sahel, Gouna, or anywhere in between, you can try out our TDC exclusive beach workout in collaboration with Crossfit Stars to tone you up and keep you on the healthy track when you can’t (or don’t want to) reach the gym. All you need to do is get out of bed 30 minutes early, break a sweat with Coach Ahmed Ezzat’s quick but challenging workout, and enjoy the positive kick start to your day. This will help with your fitness goals, but will also just make you feel all round awesome.

Warm Up:

Dynamic Stretching

  • 10 High Kicks (10 left, 10 right)
  • 10 Forward Arm Thrusts (10 left, 10 right)

2 Rounds

  • Run 400m on a hard surface
  • 3 Elephant walks
  • 5 No push up burpees
  • 7 lunges
  • 9 squats with 3-second pause at the bottom

Set 1
Perform 3 rounds with 30 seconds on and 30 seconds off:

  • Squats/rest
  • Pushups or shoulder taps/rest
  • Squats jumps/rest
  • High knees/rest

Set 2
Perform 2 rounds (this will take 15 minutes)

  • Run 100m on the sand
  • Swim 100m back to the starting point
  • 10 box jumps: Dig a hole in the sand and jump out to the edge
  • 15 clapping push-ups or standard pushups
  • 20 overhead lunges: Hold a stick or a plastic chair over your head with arms extended
  • 25 leg raises
    *Rest 90 seconds in between rounds

Cool Down
Run 200m (lighter than jogging pace)


  • Dragon pose (1 minute – each side)
  • Pigeon pose (1 minute – each side)
  • Seated straddle (3 minutes)
  • Eagle arms (1 minute – each arm)
  • Child’s pose (2 minutes)
  • 30 seconds lying on your back for the rebound effect

Stretching Tips

  • Breathe deeply
  • Ease into the stretch
  • Don’t force range of motion
  • If it hurts, come out VERY SLOWLY and get back to the stretch
  • As time passes, your body opens up so you will be able to go deeper

So there you have it, a full fledged workout to compliment your body toning goals even while on holiday. No excuses!CrossFit Stars - Black