Health & Fitness
Stand Up Paddling Ultimate Workout
What’SUP

What’SUP
Stand Up Paddling Ultimate Workout
Mermaid Lift
Targets shoulders, arms, and chest
– Start with full body in the water next to the board
– Place hands shoulder-width apart near the middle of the board
– Push down until arms are locked straight
– Your body should lift out of the water holding your weight
– Slowly lower
– Repeat
Love Handles Levitation and Disengration
Targets arms, chest, obliques, abs, and bottom
– Start by lying on your right side with legs stacked on top of each other and knees bent
– Place your left palm on the board in front of chest, right hand on your left shoulder
– Push left hand into the board and raise your torso as high as you can
– Lower back down and repeat
Turbo Twist
Targets shoulders, arms, back, abs, and obliques
– Stand with feet wide perpendicular to board
– Place paddle in front of you with left hand gripping the top and your right hand slightly below
– Let paddle slightly sit in the water but not completely submerged
– Rotate your torso at a rapid speed from either side while engaging core
Abliscious
Targets abs, obliques, and back
– Start by Lying face upwards on board with legs straight
– Hold paddle and keep hands towards your thighs
– Tighten abs like a crunch
– Keep knees bent and rotate torso and paddle to right side
– Repeat on opposite side
You’re so Hip
Targets abs and obliques
– Start by lying down on your back with legs raised straight up towards the sky
– Firmly grasp the board with your hands near your head
– Lift hips up while rotating right hip towards left shoulder
– Lower hips back down parallel to board
Bum on Blast
Targets your bottom, legs, abs, and shoulders
– First start in a deep squat
– Place feet hip-width apart and elbows touching knees
– Hold the paddle at your chest with palms facing out
– Lift up on tippy toes and lift paddle in front of you
– Repeat.
Power Press
Targets shoulders, back, and arms
– Start by standing on the board with feet hip-width apart
– Hold the paddle in hands wider than shoulder-width apart (obtuse angle) and palm facing inwards
– LIft paddle overhead
– Once arms outstretched above head, try to pull apart paddle to opposite sides with your hands (like tug-a-war against yourself)
– Lower
– Repeat