From the Mag | Summer Fitness Guide | Part 2

15_04_28_0260

From the Mag | Summer Fitness Guide | Part 2

A handbook for improving performance and health

Summer is here, which means beautiful weather, longer days and hopefully lots of beach time, whether on the ocean, lake or river.

Summer is also the time to get fit, from toning your body to just feeling better about your physical health. Here, we outline a full-body workout and kick you off the couch on your way to better health. You may not be needing gym shoes, but the workouts will be just as intense.

The following workouts will improve your SUP performance, burn fat, build lean muscle and increase energy. The training techniques are effective but they're also fun. And best of all, with a little ingenuity, they can all be done outside. So let's grab some beach buckets, apply some sunscreen and build a fierce physique!

— Nora Tobin

The Abs Program

Time to swap the crunches for movements that will work the entire core. It's not only important to train the rectus abdominis to get that definition we all love, but also activate the transverse abdominis, which flattens everything out. These activities challenge the core in all different planes of motion, giving you one shredded stomach.

15_04_28_0256
Forearm Plank with Arm Raise

— Come into a forearm plank with elbows under shoulders, hands clasped and legs extended straight.

— Keep hips level and lift right arm up to shoulder height. Come back to center and lift left arm up to shoulder height. Keep your glutes and core engaged the entire time. Repeat for one minute.

 

15_04_28_0286
Side Plank with Hip Raise

—Come onto your right side with elbow directly under shoulder and feet stacked. Lift hips off the ground, forming a straight line from head to heels.

—Lower hips back toward the ground, then lift straight back up to starting position. Draw shoulder blades together and belly button toward the spine. Repeat the lifts for 30 seconds each side.

 

15_04_28_0270
Forearm Plank with Leg Raise

— Come into a straight-arm plank with wrists under shoulders and feet hip-width apart. Draw belly button up and in.

— Engage glutes and lift right leg up to hip-height. Come back to center and lift left leg up to hip-height. Continue to repeat the movement for one minute.

*It's best to combine all three programs—resistance training, high-intensity intervals and core conditioning, alternating each day. However, even if you can only fit one of these programs into your routine you will still see major benefits.

Interval Training

Interval training has become favored over steady state cardio for many reasons. High-intensity interval training (HIIT) torches fat, improves power output, builds lean muscle and strengthens the cardiovascular system. It's also a very effective workout in a short period of time. An interval training session can be completed in 10 to 20 minutes. This type of training is designed for short bursts, exercising at a fast pace for 20 seconds, followed by a moderate pace for 10 seconds.

The short, fast bursts of movement elevate post-exercise energy expenditure, which means the body burns calories well after the workout is over. Fat oxidation (fat burning) is significantly higher during interval training than steady state cardio.

The beauty of interval training is that it can be applied to almost any activity. Here are some fun ways to perform interval training:

Standup Paddle Intervals

Perform 30 seconds of paddling as fast as possible followed by one minute at a moderate pace. Repeat 10 times.

Beach Volleyball Bursts

Start in the center of the volleyball court. Sprint to the bottom left corner. Sprint back to the middle. Then sprint to the top left corner and back to the middle. Repeat on the right side of the court, always coming back to the middle. After you have hit all four corners, rest for one minute. Repeat the series 10 times.

Swimming Drills

Leave the paddle and board on the beach and swim at a moderate pace for five to 10 minutes to warm up. Then, perform a 50-yard sprint (two lengths in a pool or about one minute in the ocean or lake). Follow up the sprint with a two-minute slow drill. Extend both arms straight out in front of you and practice a controlled freestyle stroke, bringing both hands to meet each time before starting the next stroke. This drill helps with stroke technique. Repeat the series 10 times.

Originally published in SUP’s Summer ’15 Issue, on newsstands now.

More:

Got some steam left? Extend your workout with Part 1 of SUP’s Summer ’15 Fitness Guide.

Video tutorial: SUP specific training exercises you can do anywhere.

Get hard-core: Find out what else you can do to get those abs of steel.