Rach's home Kayak workout:
Our kayaking community in Victoria have been advised not to paddle to assist in stopping the spread
of Covid 19 in our community.
I thought therefore, I could share some home exercises which can be done at home with either no or
minimal equipment.
These programmes are designed to work the general core and upper and lower body and assume a
certain level of fitness. It is important to make sure your technique and ‘form’ is good before trying
to progress the exercises.
We kayak for fun as well as fitness, so I will try to add some extra challenges to entertain and
challenge you. I invite you to share your own adapted kayaking related exercises. A cautionary tale,
whilst it may be tempting to recreate you tube challenges please stay safe.
Session 1. Body weight exercises
Circuit 3 sets all ex.
1.Dips 12 reps
2.Push ups 50%of max
3.Squats 15
4.Side lunges 8
5.Pike pulses 20
6.Superman 10
7.Russian twist 40
8.Plank 40sec
Fun challenge, press up in boat, with or without assistance.
