Stand Up Paddleboard Yoga on the Total Gym



stand-up-paddleboard-part 2

Surf’s up people! SUP could mean ‘surf’s up people’, or you may have used it as slang for ‘what’s up’, but in terms of paddleboarding, ever hear of Stand Up Paddleboarding?

SUP is growing in mainstream popularity for all ages. It’s a great way to get exercise while enjoying the beautiful waters we live in. Check into your local area to see where tours or rentals are available. It’s such a great way to enjoy a hot summer day while paddling through scenic waters, plus its great exercise!

Perhaps you’ve tried SUP once or twice and your experience was, maybe, rather short-lived. You may have paddled around a few feet from shore for 20 minutes, fell off a few times, laughed at yourself, then decided you had enough. This is completely understandable when starting anything new, but if you give it a few more goes, you may start to really enjoy it and it could become your new hobby! 

For those of you who have the adventure spirit no matter what, there’s an adrenaline high that you get when you become one with your board and start to explore.  For example, on a stand-up paddleboard, you can explore caves, paddle rapids, open ocean waters, calm peaceful bays or canals, and even strike a few yoga poses while doing so!

5 SUP BENEFITS

SUP is a killer workout even if you’re a casual paddler. There are so many positives to engaging in this fun sport. Here are just some of the health benefits from SUP:

Promotes overall muscle activation

It recruits more muscle fibers than just about any other activity because your entire body works as a whole to balance and stabilize on a moving surface while utilizing your strength, flexibility, and coordination abilities.   

Great calorie burner

You can burn over 1,000+ calories an hour with maximum exertion and up to 500 calories with more of a laid-back approach.

Develops total body strength

Paddling in action taps into your shoulders, back, core and leg muscles to stabilize throughout the motion. Although your legs are not the prime mover, they are constantly activated to keep your body upright and stable especially on rough waters.

Promotes balance & motor control

The performance aspects of SUP are vital on the water to fine tune and perfect. Your body is quick to adapt, but it’s something important to always condition.

Develops power & endurance

Water creates an enormous amount of resistance that adds to developing speed, power, and endurance for specific training goals.   

SUP CROSS TRAINING WORKOUT

Condition your body by testing the waters with some stand up paddleboard training by doing yoga inspired strength moves on your Total Gym. It’s an excellent way to cross-train for the sport and a creative way to condition your entire body. 

To get you ready for your SUP adventure, I’ve created a workout that will prepare your body to have the strength, balance, coordination, and stamina to stay on the board. Whether you’re a beginner to the sport or if you’re already a SUP pro, this flowing workout will challenge and condition your entire body by combining functional strength, core balance, and flexibility movements that are yoga inspired in every angle of motion using your total gym.   

FUNCTIONAL YOGA FOR STAND UP PADDLEBOARDING

Goal:

Develop and enhance core balance, strength, & active flexibility 

Equipment:

Total Gym & a yoga block, light hand weights (optional)

Frequency:

Perform this workout 2-3 days per week along with your other workouts

Incline:

The incline will depend on your strength level. Please adjust accordingly.

Instructions:

  • – Perform the workout in circuit format with little to no rest.   
  • – The exercises in the circuit are performed in ‘Supersets’; 2 exercises performed back-to-back, then repeat them before moving onto the next set of exercises.
  • – You will do a strength exercise followed by a flexibility movement or pose.   
  • – Take your time when transitioning through each movement for better control.   
  • – Initiate each exercise with a focus on core control, balance, and complete strength.
  • – Always do what you can. If it’s too much or too many exercises, choose a few to focus on. Adapt the workout to meet your training needs.

The workouts are divided into TWO parts so that you can learn each movement well before progressing into more advanced exercises. Listed below are the Part 1 & Part 2 exercises. Once you have learned and mastered all the exercises, you can easily combined them together to intensify the workout challenge.

KEY:

S= Strength

F= Flexibility

PRE-WORKOUT

Get Grounded.

Before you start the workout, take a few minutes to ground your body and prepare for the workout ahead. Stand straight with arms by your sides, chest lifted and shoulders back. Focus on the breath.

Begin breathing in and out through the nose allowing air to fill the lungs.  Exhale completely as you draw the ribs together and engage the core tight.   

Allow this breath to occur throughout the workout. Add flowing movement.

Using your focused breath, sweep the arms overhead on an inhale, then dive the arms down towards the toes while folding the torso while exhaling. This will help warm-up and prepare the entire body for the workout.

THE WORKOUT- Part 1, 2, & Combined

1. Superset the exercises listed.    

2. Perform 10 reps for each strength exercise.   

3. Hold 10 seconds for each flexibility pose.

4. Repeat 2 sets and then proceed to the next two exercises. 

BEGINNERS:

Complete the entire circuit 1x through. As you progress, add additional rounds (sets) to the routine.

INTENSITY CHALLENGE:

Add an up dog/down dog in between each grouping.

YOGA & STRENGTH SEQUENCE: PART 1

stand-up-paddleboard-video-1

ACTIVE STRENGTH & STRETCH SEQUENCE

  1. (S) Gliding Warrior 1 and Warrior 2
  2. (F) Revolving side angle pose (slide) 
    REPEAT 

CONNECT CABLES

  1. (S) Free style paddle (cables)
  2. (F) Cobra stretch
    REPEAT

CORE CIRCUIT …

  1. (S) Seated torso chops
  2. (S) Straight leg lowers
  3. (F) Bridge pose

1 SET (unless you want to do more!)

STRENGTH, CORE, & BALANCE …

     All (S)(F)

  1. 5 dolphin presses – down dog stretch
  2. 5 Buddha squats and stands – tree (feet on floor)

1 SET (but you can always do more!)

ADVANCED EXERCISES 

     All (S)

  1. Kneeling thigh extension 

FLEXIBILITY & RELAXATION.

  1. Mermaid
  2. Supine twist
  3. Peace out… relax

End your workout as you began with a few cleansing breaths, re-center your attention to all you have accomplished and conclude your workout with gratitude. Look forward to the next workout session achievements. Namaste.

YOGA & STRENGTH SEQUENCE: PART 2

stand-up-paddleboard-video-2

ACTIVE STRENGTH & STRETCH SEQUENCE

  1. (S) Side angle – Reverse lunge – Plank pike-up/ push-up to change sides (3 part move alternating sides)
  1. (F) Kneeling crescent press back- child’s pose  REPEAT 

CONNECT CABLES 

CORE CIRCUIT

  1. (S) Kneeling torso chops
  1. (S) Boat: supine scoop & crunch 3. (F) Wheel

1 SET (unless you want to do more!)

STRENGTH, CORE, & BALANCE

     All (S)(F)

  1. 5 Buddha squat & stands on glideboard – tree pose
  1. Kneeling press backs (face tower, 1 knee down)

1 SET (but you can always do more!)

ADVANCED EXERCISES

     All (S)

  1. Kneeling thigh extension 

FLEXIBILITY & RELAXATION

  1. Pigeon
  1. Happy baby
  2. Peace out… relax

End your workout as you began with a few cleansing breaths, re-center your attention to all you have accomplished and conclude your workout with gratitude. Look forward to the next workout session achievements. Namaste.

YOGA & STRENGTH SEQUENCE

COMBINED PART 1 &2 

FULL SERIES

ACTIVE STRENGTH & STRETCH SEQUENCE

  1. (S) Gliding Warrior 1 & Warrior 2 
  2. (F) Revolving side angle pose (slide)

REPEAT 

  1. (S) Crescent lunge & lean
  2. (F) Leg extensions – splits

REPEAT 

  1. (S) Side angle – Reverse lunge – Plank pike-up/ push-up to change sides  (3 part move alternating sides)
  2. (F) Kneeling crescent press back- child’s pose 
    REPEAT 

CONNECT CABLES 

  1. (S) Free style paddle (cables) 
  2. (F) Cobra Stretch
    REPEAT 

CORE CIRCUIT

  1. (S) Kneeling torso chops
  2. (S) Boat: supine scoop & crunch
  3. (S) Straight leg lowers
  4. (F) Bridge or Wheel

1 SET (unless you want to do more!)

STRENGTH, CORE, & BALANCE

     All (S)(F)

  1. 5 Dolphin presses – Down dog stretch
  2. 5 Buddha squat & stands – tree 
  3. Kneeling press backs (face tower, 1 knee down)

1 SET (but you can always do more!)

ADVANCED EXERCISES

     All (S)

  1. Kneeling thigh extension

FLEXIBILITY AND RELAXATION

  1. Happy baby
  2. Supine twist
  3. Pigeon
  4. Peace out… relax

End your workout as you began with a few cleansing breaths, re-center your attention to all you have accomplished and conclude your workout with gratitude. Look forward to the next workout session achievements. Namaste. 

Be sure to check out the video to see how these exercises are performed. Please share and like with others to enjoy too!

With the summer rays of sunshine warming the air, it’s the perfect time to get outside for an outdoor adventure. Stand up paddleboarding is the ideal summertime activity and workout to sweat outside while having some fun. 

Train and condition your body regularly with this routine or select a few movements to incorporate at a time. It’s an awesome workout even if you want to stay on the shore or don’t have water near you.   

Incorporating strength and dynamic flexibility movements will help you become stronger, more fit, and a better SUPer to test the waters on your next adventure!

So get on board (no pun intended) and get ready to give it a try!   

  

Maria

http://www.groovysweat.com

http://www.groovysweatstore.com

http://www.youtube.com/groovysweat

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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