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The SUP Workout Routine

Veronica Menin

From hardcore athletes to inexperienced couch potatoes, paddle boarding is a sport which can benefit all types of lifestyles, in several ways! The beauty of this ultimate full-body workout is that is flexible, and able to become different types of routines… It can be treated as a hobby, as a leisure activity, used for social or meditation purposes, for a core workout, upper body workout, for a leg and butt workout, for improving performance in another sport, or simply to stay healthy. Whatever the goal is, you are free to customize your routine, and even change it up with time. You can make your work-out be whatever you want it to be, even more then one goal at once! As you may already know, the body, just like our minds, gets used to the same routine over and over again, so it is important to keep on changing it. Most people interested in this sport are most likely very creative already, however, here are some ideas on how to keep this new “relationship” alive:

You are a total lazy person who finds it very difficult to get motivated, and you want to get in shape…
You are lucky! This is a great way to begin! Unless you are not human, you won’t enjoy waking up early to go enjoy the sunrise in the middle of the water: just you and the horizon, in the peaceful ocean, or lake, or canal? An early morning light paddle for one hour might be the perfect start for you. That way you can start your day in a healthy way for your body and your mind. Treat it as a pleasure, and it will open doors to a whole new world of health, adventures, and well-being.

You may be a beginner at this sport, but are you active in another sport?
Let’s say you are looking to improve your performance in another sport or activity, this can also be a great way to do it! Regardless of what the other sport may be, this will be great to strengthen your whole body, and boost up that core, which other sports usually miss, and it is essential for performance. Most sports you are using your arms and/or legs, but this one, you are mainly using your core. Just the fact that you need to balance on the board is already a huge core workout factor, and paddleling through is all on your core. You can increase you arms strength by doing 5-7 long and powerful strokes in one side, and then change to other. If you want to strengthen those legs, you may implement some squats as you paddle, lowering the hips, with feet shoulder width apart, pretending you are sitting back on a chair as you take your stroke backwards.

You are a paddle-boarding Maniac
You eat, breath, and sleep paddle-boarding!!! Yes, your body will eventually reach a plato, where it won’t recognize the activity as challenging anymore after a while doing it…. One of the beauties of being human, is the ability to adapt, however, you may need to change up your routines in order for your workout to be effective, and in order to get better and stronger at your activity or sport. One idea is to get out there on the board with different goals every time, for example,

Monday you paddle long distance, like a nice walk along the water, with long and steady strokes, alternating one stroke each side.

Tuesday you may want to do a faster, shorter and more intense workout, maybe actually surf some waves, or just a faster rythm, alternating 3-5 fast strokes at a time. Then Wednesday you do a core routine before actually getting in the water, for example: Hold a plaque position for 2 minutes, keeping your body up on your elbows and feet, belly down, like a table. Contract all your muscles, and enjoy the burn. If you shake, its ok, just means its working! Repeat 3 times.
Another great core one is to get on a push-up position, and lower down on your elbows, then go back up on your hands, and keep on going for a whole minute. Repeat 3 times.

For the lower abs, get on a push-up position, hands on floor parallel to your shoulders, and just bring your knee in to touch the opposite elbow. Keep alternating it for a minute. Also repeat 3 times.

Wednesday you decide you will work on your upper body. So before you get in the water, do 3 sets of push-ups, with 15-25 reps. Then find a bench, or a flat higher surface, and with feet on floor, put your hands on bench and do some dips. Also 3 sets of 15 reps. If there is a pull-up bar close by, or perhaps a tree branch that can hold you, 3 sets of 15 reps it is!!!

Finally, you feel like your lower body also needs some special attention, so Thursday you do what I like to call “super-legs!” 24 forward lunges, alternating legs, then 24 lunge-jumps, meaning jumping and switching your legs up in the air, landing on the alternating leg, then 24 squats in place, and finally 12 squat-jumps. Your legs should be shaking by the end. Did I mention you are to do this circuit without rest? Then when done, rest for a minute and start over. Repeat 3 times.

Take Friday Off, your body deserves a break, maybe do some yoga, or stretching.

The weekend is here, use it to plan leisure paddles with friends, and have some fun in the sun. Do whatever you feel like!

You Paddle to socialize
You need to sign up to the paddle-boarding clubs! There are many of them out there, look them up online! The beach is where you want to be if you want to meet people, so don’t go paddle alone in canals or lakes… Great ideas are taking a picnic basket hooked up to your board with suction cups, and go to an island or another beach with friends. You can also plan full-moon paddles with a group at night, and hook up a light also with the suction cup!! There are also races and contests that go on all over, you can enter and for sure meet a lot of people with the same passion as you!

You need stress-relief and well-being
You have found the right sport! Just don’t make it a stressful situation. Mornings or evenings are perfect, when you get to see the sun-rise or sun-set, and the ocean is usually very calm during those times. Don’t go out there on a Saturday afternoon when the water is full of boats, because that will only bring you more stress! Canals and lakes are perfect for you. Take it easy, and just pretend you are walking on water! You may even take a seat if you would like, and paddle around on a seated position.

Whoever you are, and however you see this sport, you are able to customize it and make it fit into your personality! Just remember, do what makes you happy!!!

Veronica Menin

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