Stand Up Paddleboarding requires a powerful core, strong limbs and a decent power-to-bodyweight ratio. Our resident strength and conditioning coach, BJ Gaddour, provides a bodyweight only training plan to help you achieve all three. Best of all? You can do this almost anywhere.

Directions: Complete each workout once a week. (Doing them on two back-to-back days is fine, but don’t attempt three days in a row.) “Complete 1 ‘set’ every five minutes to allow for full recovery and maximum intensity,” says Gaddour. “But don’t just sit around during your rest. You need to stay active.” Fill the rest of the time in each five-minute block with 10 to 20 reps of noncompetitive lower-body moves, such as lunges or hip thrusts. “You can also do mobility work for your hips and shoulders,” Gaddour says. Move around in a deep squat, or kneel with your hands on a bench and sit back to stretch your lats.

Workout A: L-Sit Progression.

Level 1/ Knee Tuck: Support yourself between a pair of parallel bars or dip station handles with your arms straight (but not locked) and legs hanging. Raise both knees so your quads are parallel to the floor; hold that position for up to a minute, stopping 2 to 5 seconds short of technical failure—that is, the point at which you can no longer maintain good form. That’s 1 set. Do 5.

A1

 

Level 2/ Knee Tuck Half Extension: From the Level 1 starting position, raise your left knee and extend your right leg. Hold as long as you can; switch legs and repeat. That’s 1 set.

A2

 

Level 3/ Full Leg Extension: From the Level 1 starting position, extend both legs so they’re parallel to the floor. Hold the position for as long as you can.

A3

You must be able to perform 3 or more sets of 30-second holds or a single 60-second hold in order to move on to the next level.

Workout B: Handstand Progression.

Level 1/ Tripod Hold: Place a mat on the floor by a wall for safety. Get down on all fours and face the wall from a foot away, fingers pointing forward. Plant your head on the floor between your hands, and bring your elbows close to your sides. Slowly push your hips up, lifting your feet off the floor and resting your knees on your elbows. Hold that position for as long as you can, stopping 2 to 5 seconds short of technical failure. That’s 1 set. Do 5.

B1

Level 2/ Headstand Hold: Perform the Level 1 move, but pull your feet together and raise them until your body is perpendicular to the floor. Hold for as long as you can.

B2

Level 3/ Handstand Hold: From the Level 2 move, push up into a handstand. Hold the position for as long as you can.

B3

You must be able to perform 3 or more sets of 30-second holds or a single 60-second hold in order to move on to the next level.

Workout C: Plyometric Pushup Progression.

Level 1/ Chest Touch: Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Lower your body until your chest nearly touches the floor, and then push up forcefully enough for your hands to leave the floor. Touch your chest with your hands, and land back in a pushup position. That’s 1 rep. Do as many as you safely can—up to 10— to complete the set. Do 5 sets total.

C1

Level 2/ Hip Touch: After you push off the floor, touch the sides of your hips instead of your chest. Land back in a pushup position and repeat.

C2

Level 3/ Knee Touch: Explode off the floor so that both your hands and your feet leave it. While airborne, pull your knees toward your chest and touch them with your hands. Land back in a pushup position and repeat.

C3

You must be able to perform 3 or more sets of at least 5 reps or a single set of 10 reps in order to move on to the next level.

Workout D: Lateral Pullup Progression.

Level 1/ Close-Grip Neutral-Grip Pullup: Drape two towels over a pullup bar and grab the ends so your hands face each other. (You can also use neutral-grip pullup handles if your gym has them.) Hang with your arms straight and your legs slightly in front of you so your body forms a wide C. Pull up until your elbows hug your ribs. Pause, and then lower yourself back to a dead hang. Stop 1 rep short of technical failure. That’s 1 set. Do 5.

D1

Level 2/ Wide-Grip Neutral-Grip Pullup: Grab neutral-grip pullup handles (or two towels) so your hands are beyond shoulder width, palms facing each other. Pull yourself up.

D2

Level 3/ Wide-Grip Neutral-Grip Lateral Pullup: Use the same grip as you did in Level 2, but now pull yourself up to the right so your left shoulder touches your left hand. On your next rep, touch your right shoulder to your right hand. Continue alternating.

D3

You must be able to perform 3 or more sets of 5 reps or a single set of 10 reps in order to move on to the next level.