Workout of the Week – Travel Core Routine

Here is a work out article written by Erika Langman (It’s not recommended that you try this work out on a rail, it’s just all we had to work with at the time being stranded in the middle of the lake!) :

 

This is a routine that I came across during one of the Canadian National team training camps that wakeboard Canada puts on each year. It is a quick and easy workout that requires next to nothing for equipment, and can be done pretty much anywhere. It is a good workout to do if you are traveling to contests, or stuck somewhere that doesn’t have access to training facilities. Hope you enjoy!

 

*This routine is not meant to be used for long periods of time.

*It should take you about 30 mins to complete this workout including the warm up, but not the cool down.

 

Warm Up:

5 min easy jog followed by 5×1 min sprints immediately followed by a 5 sec jog with 30 sec walk in between.

 

1. Matrix Dynamic Lunges:

-                          Front: This is similar to a normal lunge. You start with your feet together and bound forward off of one leg and land on your other in a deep knee bend. Balance in that bend, then bound backwards onto your other foot. Do each leg 30 times

-                          Side Lunges: Same idea except you spring from side to side as far as you can. Make sure you keep your upper body and core stable and you are using primarily your leg power. 60 total

-                          Back: Start with your feet together like you are going to do a front dynamic lunge. Bend down to initiate the spring but instead of springing forward you pivot your body to spring behind you. Land on one foot, balance, then spring back to your initial position. 30 each leg.

 

1. Wall Squats at 3 levels:

-                          Start with 1 minute with your legs slightly bent and your back against the wall. The next minute is your legs bend slightly above a 90 degree angle. The final minute is your legs bent at a 90 degree angle.

 

1. Push Ups in 3 positions

-                          Start with 25 regular push ups.

-                          Do 25 more with your hands out as wide as possible

-                          Last 25 your arms are shoulder width apart. Bring your elbows towards your chest to complete the push up

 

1. Jumping rotational Split lunges

-                          Start in a lunge, spring up, switch legs and land again in the opposite lunge. It is important to spring as high as you can. X60

 

1. Reverse Plank

-                          Reverse plank is where you are facing the ceiling, put your hands on the floor behind you and hold your hips up so you are completely straight. Hold for 30 sec, then lift up one leg for 30 sec, switch.

-                          Move to hip bridge. (Same position but your knees are bent at a 90 degree angle and your feet are flat on the floor.) 30 secs, one leg up 30 secs, switch legs 30 sec.

1. Planks

-                          Same as reverse plank but you are facing the floor with your elbows bent at 90 degrees, your forearms flat on the ground with all your weight on your forearms and feet. Hold this for 1 min, make sure you keep your back flat, do not let it sag and dont stick your butt up!

-                          Lift one arm and hold for 30 sec. Alternate through all 4 limbs

-                          Move to side plank, hold for 30 sec both sides. Lift top leg and hold for another 30 sec, the switch sides.

-                          Place your feet up on a bench and perform side planks again 30 sec.

1. Swimming

-                          Lye on your stomach with your arms stretched out beside your ears and legs together. Lift your arms and legs about 6 cm off the ground so you are balancing on your stomach. Lift opposite arm and leg up higher and hold for 3 sec. Keep switching until you reach 100.

 

Cool Down:

Go for a minimum 10 min jog or another aerobic exercise. (Swim, bike, skateboard etc.)