With Easter upon us, we can’t put it off any longer – surf trips are planned and friends are coming to stay! You know paddling out is going to be tough. I hate to break it to you ladies but the only way you’re going to get paddle fit again is to get back in the water and paddle!
However before you layer up in your thermal rashie, hat, gloves, boots and woolly jumper (bless the UK weather) – here is a little workout to help you on your way. These exercises can be performed outside using a bench and the grass/ sand or at home with a chair and a mat. Perform as a circuit 2-3 times through with no rests in between! Don’t forget to stretch at the end.
- Standing dynamic lunges
Stand tall and take a long step forward, bending at the knee into a lunge. Step back again. Repeat alternating legs up to 12 reps.
- Tricep dips – bent legs
Sit on a chair or bench and place your hands on either side of your hips. Keeping your back straight and knees bent, bend at the elbows and drop off the seat. Perform 8 dips.
On the floor lying on your front, bend at the elbows ensuring they are in line with your shoulders. Hook your toes under and lift your body into the plank position keeping your abs held tight. Breath and hold for 10 seconds.
- Press up on knees
On the floor on all fours, take your hands just wider than shoulder width apart and lower your chest towards the ground. Perform 8 repetitions.
On all fours with your back flat, extend opposite arm to opposite leg, keeping your hips level. Perform up to 16 repetitions alternating sides.
- Tricep dips
As above but with knees only slightly bent. Perform 10 dips.
- Walking lunges
Standing tall, stride forwards in a walking lunge up to 12 lunges.
As above and hold for 30 seconds.
- Press up
Full, either on the floor or with your hands on a bench or the stairs. Perform 10 reps.
- Mountain climbers
Using a chair or bench, hold a straight arm plank and bring each knee in towards your chest alternately. Up to 16 reps.
- Dynamic lunges north, east, south, west
Standing tall, stride into a lunge – forwards (north), side (east), back (south), behind and curtsey (west). Repeat 4 times on right leg, then reverse and perform 4 times on the left – forwards (north), side (west), behind (south), behind and curtsey (east)
- Tricep dips – straight legs
As above, with straight legs. Perform 10 dips.
- Forearm plank to straight arm plank
Hold plank position as above and starting with your right arm go up into a straight arm plank, then go back down into a bent arm plank. Repeat 4 times with your right arm leading, then 4 times with your left arm leading. Hold your abs tight and back strong throughout the movements.
- Decline press-up
With your feet on a bench or on the last couple of stairs, take your hands just wider than shoulders in the press up position, abs tight and back strong. Perform 8-10 reps.
- Mountain climbers
As above. Up to 20 reps.
I do regular group training sessions on the beach. Keep an eye on my Facebook page for dates!