Here are three exercises that, if done in succession without a break between them, will get all your muscles firing in your torso and over time make you a stronger and more efficient stand up paddler.   These exercises build endurance and strength in your back, abs, and stabilizer muscles.

    I recommend a  5-10 minute warm up prior to this workout.  My favorite is jumping rope or a slow jog. These exercises will need my favorite piece of equipment- your body!  You also want to find a weight of at least 10 pounds that you can move around fairly easy....I am using a rock I found on the beach or you can use a medicine ball, kettle bell, or a bag of sand.

    Perform 3-5 sets of each exercise in a circuit-style workout.  Go from one exercise right to the next.  A one minute break is allowed between circuits.  Keep in mind that these exercises are for healthy individuals with no apparent health risks or injuries.  If in doubt check with your doctor before starting  this or any workout routine.

Have Fun!!

Plank  

1.       Lie down on your stomach and rest on your toes and elbows.

2.       Rotate your palms so they face each other and make a fist

3.       Lift your hips off the ground so that your shoulders, hips, and knees are in alignment

4.       Hold this isometric position for at least 30 to 60 seconds, making sure your hips do not rise or sink down, but remain in alignment with your back flat.

5.       Immediately move onto the next exercise

Diagonal Wood Chop

1.       Grab your 10 pounds of object of choice.

2.       Stand with feet slightly wider than shoulder width.

3.       Put your arms up to one side of your head holding your weight. If you prefer  to use no weight in the beginning just clasp your hands together.

4.       Squat down and ‘chop' diagonally across your body to the outside of the opposite knee.  Your elbow should maintain a ten degree bend through the range of motion.

5.       Stand back up and swing the weight back up across your body to starting position

6.       Keep your back flat.  Do not round your back.

7.       Repeat 15-20 times each side, moving with more speed and adding more weight as you progress and get stronger.

Plank To Push Up

1.       Start in push up position with wrists directly under your shoulders.  Keep your shoulders, hips and knees aligned.  Keep your head in a neutral position looking at the ground.

2.       Drop down to plank position on arm at a time, then push yourself back up to push up position one arm at a time.  That is one rep.  Repeat for 10-12 reps

3.       Continue immediately to next exercise without rest.

Knee to Elbow

1.       Remaining in push up position, bring your knee in and touch your elbow (or get as close as you can)

2.       Alternate sides for a total of 16-20 reps

3.       For added difficulty, bring your knee to opposite side elbow (ex: left knee to right elbow)

4.       Ouch!!  Your core should be on fire right now!!  Take a one minute break and do the whole circuit again!! 

If you have any questions please do not hesitate to contact me. 

My email address is This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .  See you on the water!

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