Weekend Workout SUP

When you’re a newborn photographer, you see a pretty basket and think, ‘I could fit a baby in that!’ And when you’re a fitness trainer and you try a fun new item like a stand up paddle board, you think, ‘I could create a workout for that!’ Several years ago when I first tried SUP that’s exactly what I thought, so when a few of the ladies from bootcamp mentioned SUP at the lake where they’ll be vacationing this week, I couldn’t leave them without a workout! The great thing about this workout is that it can be done on a SUP or on land.

Vacation is a perfect time to try new adventures! I love to find new trails to run, every time I visit Hawaii. I often get lost and a 5 mile run turns into 8 to 10 miles, but it’s always an adventure with beautiful sights and oftentimes exciting new finds. On our last visit we discovered passionfruit trees on one of our trail runs. It was delicious and fueled a very long uphill climb when we took a wrong turn.

Vacations are also fun for relaxing, but we love to include new workouts that target specific muscles to be sure we can return to our regular routines, once home. This fun SUP or land based workout targets abs, arms, and legs with 9 fun exercises. Give it a try and let us know what you think in the comments below.

Have a great weekend!

Shelly & Teresa


  • Lie on SUP and start in hollow body position.
  • With legs straight and together, bring them up and towards your torso.
  • While raising your legs, take arms to parallel with SUP.
  • Finish in a pike position, then return to a hollow body position.

SUP Reverse Plank:

  • Sit on the SUP with your legs extended in front of you.
  • Place your palms, with fingers spread wide, on the SUP slightly behind and outside your hips.
  • Press into your palms, and lift your hips and torso toward the sky.
  • Look up to the sky, point your toes, and keep your arms and legs straight.
  • Keep your entire body strong, and form a straight line from your head to your heels.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • If your hips sag or drop, lower yourself back to the SUP.

SUP Bicycle:

  • Lie flat on the SUP with your lower back pressed to the ground (pull your navel in to target your deep abs).
  • Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the SUP, be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the SUP while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep.

SUP Push-Up:

  • Start in a high plank position. Place hands firmly on the SUP, directly under shoulders. Ground toes into the SUP to stabilize your lower half. Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
  • Begin to lower your body—keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck—until chest grazes SUP. Don’t let your hips drop or stick up at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body.
  • Keeping core engaged, exhale as you push back to starting position.

SUP Pop-Up:

  • Lie on your chest, head facing the nose and feet just on the tail with your body straight.
  • Place your hands flat on the board at the bottom of your rib cage (as if you were doing a press-up), board width apart. Hands should be by your side and thumbs in line with lower ribs.
  • Arch back; Push your chest off the board with your pelvis and upper thighs still in contact with the board. Use your upper body strength to launch forwards. It’s a lot harder, but a necessity if you want to increase your core & upper body. strength.
  • Without relying on your knees, bring your front foot forward under your body to approximately where your hands are. Your lower torso will twist. Both feet leave the board at the same time and both feet land back down at the same time.
  • Once you begin to land in the middle the SUP, it will remain flat so you can release your hands and rise. Your back foot will naturally follow.
  • Get front foot between hands, back foot should land about shoulder width from front foot.
  • Twist your body from the hips, moving up to a low bent knees position with your arms out helping balance and eyes looking forward. As you come up into the stance, continue looking on the horizon in front of you.

SUP Bent Arm Plank:

  • Get into plank position by supporting your body weight on your forearms and toes.
  • Keep your abdominals contracted and your back straight, eyes ahead of you.
  • Hold this position for as long as you can. Try for 1 minute.

SUP Glute Press Up:

  • On hands and knees, bend 1 leg to 90 degrees.
  • Flex foot and press heel toward the sky as if you’re stamping your footprint on the sky.
  • Keep hands wide on the SUP to provide stability. Work both sides.

SUP Plank Leg Raise:

  • Lie on your stomach with your feet together and forearms placed on the ground. Clench your fists under your shoulders, draw-in your navel and contract your glutes.
  • Lift your body off the SUP until you form a straight line from head to toe. Contract your glutes and lift one leg off the SUP.
  • Hold the position for a few seconds, then return your leg to the starting position.
  • Repeat leg lift with the opposite leg.

SUP Glute Bridge:

  • Lie face up on the SUP, with your knees bent and feet flat on the SUP. Keep your arms at your side with your palms down.
  • Lift your hips off the SUP until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  • Hold your bridged while slowly raising one knee. Keeping the bent knee at a 90 degree bend.
  • Next, alternate sides and repeat.
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