Fitness
An Adventurer’s Guide to Oahu in Summertime
Daydreaming of distant tropical sands, warm emerald water, rustling palms, and majestic green mountains—with you embedded somewhere and everywhere in that postcard-perfect scene? After 18 months of COVID lockdowns and extreme travel restrictions, who isn’t? The good news: Early last month Hawaii officially lifted its COVID-19 pre-travel testing restrictions for fully vaccinated travelers, so escaping to Hawaii’s signature, all-purpose pleasure isle, Oahu, is idyllically possible again. There’s no better place than Oahu to soak up some serious sun and fun in paradise—and here are our top five outdoor excursions to prove it.
Each of them alone is worth the trip. Better yet, tackle all five to fully make up for all those rough months of daydreaming. Yeah, you’re really out there now.
If you’re looking for a reason to get out of town and soak up some sun in paradise, you’ve come to the right place. Here are 5 outdoor excursions in Oahu, all worth the trip alone—but if you can tackle every one while you’re there, you’ll not only come home fully re-energized, but you’ll also have some epic photos and video to make even the most adventurous travelers blush.
1. Snorkel at Shark’s Cove
World-famous Hanauma Bay is home to some of the finest snorkeling and diving on Oahu, and also some of its thickest tourist crowds.
Escape those hordes at your own better kept secret—Shark’s Cove. Tucked up on Oahu’s North Shore, Shark’s Cove is cheaper (read: free), just as gorgeous, and the perfect spot for savvy adventure travelers to spend a day on the island’s outer coast. And don’t let the name fool you. There are no sharks here.
Park along the highway or in the small dirt lot on the beach side, unpack your gear, and dive into a tropical cove teeming with thousands of benign, brightly colored fish—including the Hawaiian state fish (and unofficial state tongue-twister), the Humuhumunukunukuapuaa.
Swim a tad farther out to score up-close encounters with the resident honu (green sea turtles).
Please respect the reef by not standing or sitting on any part of it; wearing reef-safe sunscreen; and keeping a safe, respectful distance from wildlife (without feeding them).
Tasty tip: Grab a bite at the iconic Giovanni’s Shrimp Truck, parked right along the Kamehameha Hwy in Haleiwa.
2. Hike Diamond Head
If your idea of a good time is thrashing your quads, glutes, and hammies, you’ll need to take the Diamond Head hike.
Just up the road from downtown Waikiki, the signature walkabout at Diamond Head State Monument is nothing you’ll need to train for. It’s a doable 1.6 miles round trip with only 560 feet of elevation gain.
At a moderate pace, it’ll take about two hours to get up and down. But you’re in Hawaii. Take your time. Soak it in. Bring water, snacks, comfortable shoes—and definitely a camera for one of the island’s most unbeatable payoff panoramas at the top.
Built in 1908, the trail to the summit of Leʻahi (Hawaiian name for Diamond Head Crater) will make you appreciate the geographical significance of this volcanic crater, as well as the historic military role this vantage point afforded U.S. defenses.
If you can muscle yourself up and down the trail before noon, it’ll make the conversation over lunch one for the books, guaranteed.
3. Surf Waikiki
What Hawaiian vacation would be complete without some surfing?
This is the very place where modern surfing was launched. Legendary waterman Duke Kahanamoku called the famous breaks of Oahu his office. All levels of surfers come for either the monster winter waves up at the North Shore to the gentler barrels of Waikiki. Go for the latter if you’re newer to surfing. The long, shallow, sandy contours of Waikiki are ideal for mellow, rolling waves that are as forgiving as they are thrilling.
Rent a board from any of several vendors set up right on the sand if you want to go it alone. Or sign up for some surf lessons from several schools up and down the beach.
A favorite surf school in town is the Ohana Surf Project, located across from the Honolulu Zoo. Their instructors are known for getting you up on your feet, as well as filming your entire session for some epic Instagram posts and teaching moments.
Advanced surfers can head to more challenging spots within walking distance of the main stretch—with names (Bowls, Kaisers, Diamond Head) that will ring familiar to surfing zealots near and far.
4. Jump Off the Waimea Rock
Waimea Bay is where surfers from all over the planet flock each winter to see if they have what it takes to ride some of the biggest breaks on Earth. The world-renowned big-wave surf spot is located up on Oahu’s North Shore at the mouth of the Waimea River.
We’re talking waves that can be several stories high (on moderate days)—and even bigger when the ocean feels like it. But fear not. During the summer, it’s usually about as flat as a lake up here. In other words, perfect conditions for swimming, floating—and leaping off rocks.
The famous rock at Waimea Bay is about the best entry-level rock jump you can find up here, with several spots to choose your point of entry from.
An easy climb straight from the sand lands you anywhere from six to 15 feet from the water’s surface, with plenty of clearance as you hit the ocean. From down here, you can bask in the warm, calm water and enjoy the rest of the show: A steady stream of local kids and gravity testers of all ages line the top of the rock to showcase their epic leaping skills.
Word to the wise: Get there early. The small parking lot fills up quickly—with overflow parking along the highway.
5. Explore the Reef at Bonzai Pipeline
We mentioned the North Shore is mercifully flat during the summer months. What better time for non-professional surfers to test ride one of the deadliest surf spots on the planet and live to tell the tale?
More people have died (or come close to it) riding the Bonzai Pipeline than just about any other big-time surfing magnet on the planet.
What makes this spot so deadly? During the swell-rich winter season, waves have about as much power as a freight train. Coupled with curling over a brutally sharp, shallow reef, these waters are a recipe for danger.
This is exactly why snorkeling the reef during the mellower summer is such a cool experience for surf enthusiasts of all levels who’ll likely never throw their hat in the ring when the Pipeline awakens later in the year. The jutting fingers of reef, the dark holes, the sheer treacherous nature of this spot are astounding—and far safer to view in this season.
As legendary surf filmmaker Bruce Brown put it, “In the holes [at Pipeline], you find pieces of surfboard… teeth… things like that.”
For surf culture enthusiasts, now’s the time to see it up close without being punished.
Where to Stay on Oahu: White Sands Hotel
While there’s no shortage of hotels in touristed Waikiki, White Sands is one of the area’s true hidden gems. Located off the main drag—but just one block from the beach—the charms of classic Hawaii are quietly residing at this little throwback hotel, which appears unassuming from the outside.
Inside, it’s a tropical oasis, transporting guests back to the 1960s, complete with vintage decor like rotary phones, vending machines (yes, they have Hawaiian-themed playing cards) and rope-swing seats at a poolside bar accompanied by an endless laid-back soundtrack.
Each room is uniquely appointed with eclectic, old-school furnishings while providing modern comfort. On an island that can get pricey, the White Sands Hotel offers wonderfully affordable options for both couples and families, while also providing suites for the full luxury experience. Yet another welcome throwback in timeless Oahu.
Where to Eat in Oahu: Fete
Listing the top places to eat in Honolulu warrants its own article. Our own “best restaurant” nomination goes to Fete. Tucked a bit off the main drag in Chinatown, a short $10 Uber ride will whisk you to one of the most inventive, unique, and overall must-visit restaurants in the area.
With hip, modern decor and a mellow dining scene that made us feel very comfortable (during COVID protocols at the time), this restaurant from Honolulu-born owner and chef Robynne Maii accurately calls itself a “Seasonal New American neighborhood restaurant with local roots and a global outlook—where classic techniques meet island flavors and ingredients at their best.”
The menu’s signatures include Coconut Kaua’i Prawns (with curry leaves, lime, and black pepper), and linguitini carbonara (with slab bacon and Portuguese sausage), and Kaua’i Ranch Korean hanger steak.
One of our favorite dishes of the evening was the grilled carrots appetizer with a sunchoke aioli and sunchoke chips. Trust us, you gotta try these carrots. For drinks, they offer a fine selection of craft beers and several craft cocktails worth writing home about—from a signature Ma’i’i Tai and Noho Mule #3 to (the winner of the evening) a Spicy Kitty (Tito’s, Yuzuri, Hawaiian chili-infused oleo saccharum, shichimi spice, muddled shiso, and club soda) served in a glass that alone is worth ordering the drink for.
Editor’s Note: Check all local CDC guidelines before you travel, as restrictions are constantly changing with the global pandemic
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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