Monday SUP Intervals with Wet Feet Hawaii

learn how to race like these guys...sort of.

On Mondays, Wednesdays and Saturdays, Wet Feet Hawaii runs a race readiness training group. On Monday we do SUP Intervals in Maunalua Bay in Hawaii Kai. If you are looking for a SUP Interval workout, this is what we did yesterday…

Warm-up Paddle

– 5 Rounds: 2 minutes fast paddle with 1 minute recovery paddle
– 3 Rounds: 4 minutes fast paddle with 1 minute recovery paddle
– Pivot Turn Practice while lowering heart rate
– 8 Rounds: :40 seconds sprint paddle with :20 seconds recovery paddle

Warm Down Paddle

Have fun!

Dry Land Workout

photo by Sanja Du Plessis

It’s that time of year…everyone is getting ready to gear up for the paddleboard race season. It seems like several people all have the same get-into-shape plan, and I have had a few friends ask if I have any suggestions for workouts both on land and in the water.

It should be said that I am not a trainer, or a fitness professional. The workouts that I am going to post are just ones that include exercises that have helped me get into shape for different kinds of ocean sports. Having said that, here is a beginner-friendly dryland workout…

Before you get in the water…

20 full sit ups

1 minute jumprope
10 pushups
1 minute jumprope
10 jumping squats

20 crunches
20 right side crunches
20 left side crunches

1 minute jumprope
10 burpees
1 minute jumprope
20 walking lunges (10 each leg)

30 russian twists

Have fun! If you have any questions, please ask them in the comment section, and I will get back to you =).