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As winter whispers her chill winds, hardcore paddlers know open waters still call. Crisp air and tranquil scenery set the stage for refreshing workouts to keep your stoke – and strength – firing on all cylinders. Let's dive into exercises that turn your board into a floating gym!
1. Find balance with winter yoga flows
Float your way to stronger stability with yoga on board. The gentle sway of water adds an extra test of balance to poses.
- Tree pose engages your core to maintain equilibrium on one leg. Find stillness while challenging control.
- Warrior II tones legs and works balance. Sweep arms out and gaze over front fingers while sinking hips.
- Standing backbends like camel pose open your chest while improving poise.
- Child's pose stretches your back. Kneel, sit back on your heels, and let your torso rest. Find serenity in the gentle rock of water.
2. Crank up cardio with paddle sprints
Boost cardiovascular fitness with high-intensity paddle sprinting. Start at an easy pace, then go full power for 30 seconds. Follow with 30 seconds of rest. Repeat for 10-15 minutes.
- Engage your core and use your entire body to generate maximum speed.
- Start with 10 second sprint/rest intervals and work upwards as your fitness improves.
- Track distance covered to quantify your progress over time.
3. Fire up your core
A solid core equals paddleboarding prowess. Weave planks, leg raises, Russian twists and more into your routine.
- Planks target all core muscles at once. Find stability holding your body in a straight line.
- Leg raises tone your lower abs. Lift legs vertically while keeping your lower back flat on the board.
- Russian twists challenge your obliques. With knees bent, rotate your torso while keeping shoulders anchored.
4. Legs like a rock with squats and lunges
Stand tall and challenge legs with deep squats and lunges that build paddle power.
- Squats tone glutes and quads. Engage your core, send hips back, keep knees behind toes.
- Forward lunges work hamstrings and quads. Step forward, bend both knees to 90 degrees.
- Side lunges target inner/outer thighs. Step to the side, push hips back and keep chest lifted.
5. Build brawn with push-ups
Classic push-ups engage your chest, shoulders and triceps for improved paddle prowess.
- Standard push-ups work most adults. Hands shoulder-width apart, lower chest to board and push back up.
- Incline push-ups are great for beginners. Place hands on an elevated surface like a cooler.
- Diamond push-ups intensify the move. Place hands together in a diamond shape during the movement.
6. Full-body burpees for fire and flow
Burpees combine cardio and full body strength in one incredible move.
- From standing, drop into a squat and kick feet back into plank position
- Do a push-up then hop feet back towards hands.
- Explosively jump up from crouched position back to standing.
The continuous motion engages your entire body while cranking up your heart rate.
7. Endurance paddling for strength and serenity
Long steady paddling builds stamina and immerses you in the peaceful winter landscape.
- Focus on consistent breath, paddle strokes and pace.
- Gradually increase your time out on the water as your fitness improves.
- Let the rhythmic motion clear your mind and warm your spirit.
8. Side planks target your core's stabilisers
Challenge your obliques and enhance balance with side planks.
- Support yourself on one forearm and stack your feet. Maintain a straight line from head to heels.
- Raise your top arm to increase resistance.
- Hold for 30 seconds to 1 minute per side, breathing deeply.
Winter workouts require proper preparation and safety gear like PFDs. But with motivation and creativity, every season offers new avenues for growth.
See you on the water!
