This post originally appeared on Swell.com, where I’ve joined as the newest regular blogger! Check out my series all about finding adventure, stoke, and a killer workout in the Great Outdoors.
Here’s the thing about gyms: we don’t get along. Throw me into a place with four walls, treadmills and grunting men in tank tops and I’ll be practically clawing at the windows to escape. Nope, I’d rather spend that monthly fee on gear that gets me outside, into the sunshine and onto the water. And you know what? Playing in the Great Outdoors is the best exercise you can get (I didn’t believe it until I took my marathon-running friend on a steep hike—she told me she’d never had such an intense cardio session and her buns burned for days!).
O’Neill Inspire Sports Bra, O’Neill Adventure Active Shorts, both from Swell.com.
Surfing, stand-up paddleboarding and kayaking are my “arm days.” They each challenge my muscles and engage my core—you need mega strength and stability to make it across a lake or paddle through big waves. On flat wave days or when I’m near a mountain lake, here’s my favorite tricep, bicep, shoulder and back toning workout (as if straight-up paddling wasn’t enough!) You can rent a kayak from a sporting goods store or right at many lakes, or use that extra cash you’re saving by not joining a gym to buy your own.
Warm up: Upload and carry your kayak to the water.
Five minutes: Paddle around the water like you normally would.
Three minutes: Dig your paddle deep into the water right next to your boat and pull it through the water with a lot of force, then do it on the other side. This will get your obliques and mid-back muscles firing.
One minute: Rest.
Three minutes: Extend your arm so your paddle is perpendicular to the boat, and drag the paddle out (you’ll start to move in a circle). It may look funny, but it’ll work your shoulders and upper back like crazy. Repeat on the other side.
One minute: Rest
Three minutes: Do a speed paddle, trying to only use your core and back to pull you through the water. Go for time (or until your abs can’t take it anymore!).
That’s it! The rest of your paddle will take care of toning up triceps and biceps (trust me!).
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