I want a list of things & actions to take when exercising on the beach.
  1. Wake Up after at least 7.5 hours of sleep
  2. Drink a glass of cold water, followed by a fat burner
  3. Prepare protein shake or preworkout mix (anything with BCAAs, protein but without carbs)
  4. Drink coffee (if possible with coconut oil & cinamon) or have another fat burner an hour later, and 30 mins before workout (as you drive to the beach)
  5. Drink shake while Warming up by taking a very brisk walk (aim for 8-9 min/km pace) for 10-15 minutes
  6. Find a bench/tree or other for TRX/hill or staircase
  7. Do 30 minutes of HIITs
    Can be anything. Sprints, high knees, jumping jacks, etc., etc. - it doesn't matter. 6 sets of 5 minutes, minimal rest times between exercises, 1-2 mins rest between sets. Most open-ended: any good protocol will do!
  8. Cool down, drink water (Take a large water bottle and keep it cool the whole time)
  9. Go for a short swim, relax in the water, if it's cold = great. You'll burn more fat.
  10. Take BCAAs and drink up water
  11. Take glutamine back home