Challenging SUP Exercise Routines For Active Paddle Boarders

Balance, strength and coordination are essential components required for paddle boarding, and so it’s important that any practical SUP exercise routine works on these elements. With this in mind, we’ve sourced some of the most challenging SUP exercise routines for those looking to improve their paddling skills. The following routines incorporate both on and off the water SUP exercises to improve strength, balance and coordination, and ultimately make you a better paddle boarder. So, if you’re up for a challenge, take a look at the following SUP exercise routines for active paddle boarders:

Full-Body SUP Fitness Routine

This SUP exercise routine is aimed at working your entire body and is guaranteed to make you work up a sweat. This paddle board workout routine is designed to be practised on land, however as you progress your SUP fitness you could translate the planks and squats onto the board. You should aim to complete each of these exercises for 60 seconds and repeat 1-3 times in the following order:

Single Arm Pulls: Standing with feet hip-width apart, pull a resistance band back slowly until your elbow is level with the side of your body, making sure to tuck the shoulder blade into the spine. Alternate arms to work both sides of your body evenly.

Opposite Arm & Leg Reach: This is a really useful SUP exercise for building core strength and balance which are both crucial for paddle boarding. Stand on one foot, reaching one leg back and the opposite arm forward, making sure to keep your body parallel to the ground. Alternate legs and repeat for the full 60 seconds.

Plank: A plank is one of the most important SUP exercises for working your entire body and that’s why it’s such a crucial part of this routine. To do a full plank you need to start in a press-up position and then bend your elbows until your forearms are on the floor with your body in a straight line from your feet to your head. Keep your abs tight and hold the position for a minimum of 60 seconds. 

Squats: The last SUP exercise in this paddle board workout routine is squats. For this exercise, you need to start by standing with your feet shoulder-width apart. Press your hips back as if you are sitting in a chair, making sure to keep your chest lifted in a controlled movement. Press through your heels to return to a standing position and repeat the exercise. You can increase the intensity of this SUP exercise by holding your paddle in your hands and lifting it square over your head as you squat.