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Reef Beach Kayak Workout

January 14, 2017

It looks like the next couple of weeks will be sizzling, which normally comes with northerly winds i.e. perfect paddling conditions. In my absence, I thought you might like some self guided guidance, so here’s a nice basic program.  I am sure you will hear my voice. reminding you to suck up your abs and squeeze your bum at the appropriate moments such as all the time!

 

Here tis – have fun, don’t let Jeff get lost and don’t let Jenny get too close to those ferries!

 

Paddle to Reef Beach via North Harbour Reserve

Warm Up Beach Run

Stretches:

Calves, Hamstrings, Hip Flexors and Quads

 

Plank                           30

Side Plank                    30

Plank                           30

Side Plank                    30

 

Lunges                                    15 each leg

 

Run to 40 Baskets and Return

 

Repeat

 

4 laps of Reef Beach stairs and 10 calf raisers on stairs per lap

Leg lowers on Sand (lying on back)              20

Standing Side lunges                                      20

Run to seating lookout

Tricep dips on step                                         20

 

Repeat

 

Swim

 

Stretches:

Gluts on edge of seat

Inner thigh and shoulder

Hip Flexor

Upper back with arms crossed pulling back on knees

Chest stretch

 

Return Paddle

 

I’ll be back for Wed, Feb 1

 

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