In this video, I discuss and demonstrate 5 bodyweight and 5 weighted exercises that help me with stand up paddle boarding (SUP).
Disclaimer: I'm not a personal trainer but for this video, I consulted with group fitness instructor and personal trainer @tonyf_fitness. Thank you for the help! 💪🏼
Blog Post:
paddleadventurer.com/paddle-b...
00:00 Intro
00:34 Disclaimer
00:46 Overview
1:10 Body Weight Exercises
4:23 Weighted Exercises
7:32 Full Work Out
Bodyweight Exercises
‑ Hip Clock Squats: 6-8 reps per side
‑ Walkout to Pushup: 10 reps
‑ Squat Side Kick: 10 reps per side
‑ Bird Dog: 12 reps total (6 reps per side)
‑ Lying Down Back Extension: 10 reps
Weighted Exercises
‑ Single Leg Deadlifts 10 reps per leg
‑ Suitcase Squats 10 reps per side
‑ Single Arm Rows in a Lunge 12 reps per side
‑ Balance Bicep Curls 12 reps total (switch legs halfway)
‑ Russian Twist 20 reps total
To build a 20-30 minute workout pick 4-6 of these exercises and repeat for 3-5 rounds depending on how much time you have.
👋🏼 I'm Marybeth, Paddle Adventurer, here to take you on outdoor adventures, and provide tips and information to ensure you have the safest and best next adventure!
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