Get ready to SUP


Stand-up paddle boarding, or SUPing, is becoming hugely popular among all ages. The sport provides a total body workout while requiring balance, strengthening the legs, core and upper body.  Master SUPing this summer by trying these moves in the gym to improve balance, coordination, and full-body strength. As usual, ensure you perform a thorough warm-up before these exercises.

sup 1Bosu squat

Stand on the flat side of the Bosu with feet shoulder-width apart. Assume an upright position with arms out front, lower your body into a squat maintaining lower body control and try to keep the Bosu as stable as possible. Push through the feet to stand up, ensure that feet stay planted on the surface. Squeeze the butt and thighs as you stand. If you don’t have a Bosu, perform the squat on a flat surface or in sand if on the beach. Perform 3 x 10 – 15 repetitions.

sup 2Kneeling swiss ball overhead tricep extension

This is an advanced exercise to combine core and overhead tricep strength. Ensure you are able to kneel safely on the swiss ball first, in addition to having the correct form in performing an overhead tricep extension. Then combine these two movements. Kneel on the ball and engage the inner thighs, glutes and core. Perform as pictured with one arm outstretched while the other is straightening the elbow, moving the dumbbell above the head and slowly lowering back to the starting position. Perform 3 x 12 – 15 repetitions.

sup 3Bosu or swiss ball split squat

Assume a split stance position as shown with rear toes on the Bosu or swiss ball. Shift your body weight slightly forward onto your front leg and lean the trunk forward while maintaining a straight lower back. Keeping the back heel ‘up’ as you lower your body  down, bend front and back knees as shown, keep the front knee over the mid and rear foot. Stand up pushing through the front thigh. If you are a beginner, perform this with the rear foot on a stable surface and master lunges before moving to the rear leg elevated.
Perform 3 x 10 each leg.

sup 4Standing lat pull down

Stand with your feet hip width apart and assume a mini-squat position. Maintain a neutral or flat spine and begin with arms outstretched. Keep feet planted on the ground as you pull the bar into your collarbone. Try to keep the lower body as still as possible as you engage the butt, thighs and core as you move the arms.  Perform 3 x 15 repetitions.


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