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SUP Your Fitness Game: A Full-Body Workout Adventure on the Water



Stand Up Paddle Boarding (SUP) is not only a fun water sport but also an excellent way to engage your entire body in a challenging workout. By combining strength training, balance exercises, and cardio, you can transform your paddle board into a versatile fitness tool. Get ready for a full-body workout routine that targets every major muscle group, helping you improve strength, balance, and cardiovascular fitness.


Let's take your SUP sessions to the next level!


Exercise: Paddle Board Push-Ups

  • Targeted Muscle Groups: Chest, shoulders, triceps, core

  • Description: Start in a plank position on the paddle board, lower your chest towards the board, and push back up.


Exercise: Paddle Board Squats

  • Targeted Muscle Groups: Quadriceps, glutes, hamstrings, core

  • Description: Stand on the paddle board, lower into a squat position, and then stand back up. Make it easier by holding your paddle upright in front of you. Make it more challenging by holding your paddle overhead.


Exercise: Paddle Board Mountain Climbers

  • Targeted Muscle Groups: Core, shoulders, cardiovascular system

  • Description: Start in a plank position on the paddle board and alternate bringing your knees towards your chest. Begin slow, then speed up for an additional challenge.


Exercise: Paddle Board Calf Raises

  • Targeted Muscle Groups: Calves, ankles

  • Description: Stand on the paddle board and raise your heels as high as you can, then lower them back down. Make it easier by holding your paddle upright in front of you, one end on the board. Make it more challenging by holding your paddle horizontally.


Exercise: Paddle Board Side Plank

  • Targeted Muscle Groups: Obliques, shoulders, hips

  • Description: Lie on your side on the paddle board, lift your hips, and hold the side plank position. Make it easier by leaving one knee down. Add a challenge by lifting your top leg up into a side plank star.


Exercise: Water Flutter Kicks

  • Targeted Muscle Groups: Abdominals, hip flexors, cardiovascular system

  • Description: Hold onto the paddle board in the water, extend your legs, and perform flutter kicks up and down.


Exercise: Paddle Board Russian Twists

  • Targeted Muscle Groups: Obliques, core, hip flexors

  • Description: Sit on the paddle board, lean back slightly, and twist your torso from side to side.


Exercise: Paddle Board Split Squat

  • Targeted Muscle Groups: Quadriceps, glutes, hamstrings, core

  • Description: Stand on the paddle board, take a step forward, lower into a lunge position, and return to standing without moving the feet. Repeat for the desired reps on one side before moving to the second side.


Exercise: Paddle Board Triceps Dips

  • Targeted Muscle Groups: Triceps, shoulders, core

  • Description: Sit on the paddle board with your legs extended into the water, place your hands behind you on the board, fingers pointing forward. Bend your elbows, lowering your body towards the water, and then push back up.


Exercise: Paddle Board Warrior II Pose

  • Targeted Muscle Groups: Legs, hips, core

  • Description: Stand on the paddle board with feet wide apart, turn one foot out to the side, bend the front knee, extend arms out to the sides. Hold the pose for 30 seconds to 1 minute, then switch sides.


Exercise: Paddle Board Tree Pose

  • Targeted Muscle Groups: Legs, core, balance

  • Description: Stand on the paddle board, place one foot against the inner thigh or calf of the opposite leg, bring hands together at heart center. Hold the pose for 30 seconds to 1 minute, then switch sides.


Exercise: Paddle Board Downward Dog to Cobra Pose

  • Targeted Muscle Groups: Shoulders, back, core

  • Description: Start in a plank position on the paddle board, lift hips up and back into Downward Dog, then shift forward into Cobra Pose, extending your spine and lifting your chest. Alternate between the two poses for a flow.


Exercise: Paddle Board Child's Pose

  • Targeted Muscle Groups: Back, hips, shoulders

  • Description: Kneel on the paddle board, sit hips back towards heels, fold torso forward, and rest forehead on the board. Hold the pose for 1-2 minutes. (Hope you have sunscreen on!)


If you try this workout - you HAVE to send me pics or videos! Because it's destined to bring you full belly laughs and lots of accidental plunges into the water! 😅 🙌🏼🏄🏽‍♀️


Download this Workout Here:

SUP Workout - Sheet1
.pdf
Download PDF • 51KB

Note: Before attempting these exercises, make sure you have a stable paddle board, a properly fitted personal flotation device (PFD), and a safe water environment. Safety should always be your top priority.

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