Paddler's Secret Weapon
Duration:
30 minutes 
This workout is for kayakers, canoeists, paddleboarders, stand-up paddleboarders (SUP), and other water rats. It is designed to develop muscular endurance and power that will translate into more speed, fun and endurance on the water.
More than just an upper-body exercise, powerful, efficient paddling requires tremendous core strength, integrity and balance from head to toe. You literally paddle with your whole body.
As you progress with the workout, look to increase your meters rowed with each interval.
Exercises:
Row Machine SSL Style
Exercises:
Elbow Raises
Exercises:
Chest Pulse
Exercises:
Row Machine SSL Style
Exercises:
Low Pulse
Exercises:
Super Swimmer
Exercises:
Row Machine SSL Style
Exercises:
High Pulse
Exercises:
Sword Pulls
Exercises:
Knee Circles
Exercises:
Superman Stretch
Exercises:
Skipping Rope
Exercises:
Hip Twist
Exercises:
Double Leg Squats on Instability Disks
Exercises:
Pivots on Instability Disks Procedure:
The goal is to try and keep moving from start to finish, minimizing rest between exercises. Perform the rowing as all-out intervals 2 minutes in length. Have fun!
Focus:
Exceptional Core Strength
Required Equipment:
Exercise Ball
Instability Disks
Jump Rope
Hand Bells
Balancing Poles
Miscellaneous
