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LUNGES
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REPS: 10 SETS: 3 1 Stand tall. 2 Step forward with right foot. 3 Bend both legs keeping your weight centered. Do not let the knee pass in front of the ankle as this can cause strain to the knee. 4 Step right foot back to standing position. 5 Repeat with left foot.
Shape Up
Hitting the water is the ultimate work out, but sometimes Mother Nature doesn’t cooperate. Check out these three exercises for the days when hitting the surf just isn’t an option. They are demonstrated by Bri Chmel. She’s a four-time Women’s World Wakesurfing Champion, is the first female on the cover of a kitesurfing magazine and the 2012 Victoria Skimboards Bri Chmel Pro Model.
SIT UPS
REPS 25 SETS 3 1 Lay on your back with bent knees so your feet and heels are flat. 2 Place hands behind your head or across your chest. 3 Tighten abdominal muscles. 4 Keeping your feet flat, lift your head and shoulders gently. Do not push head forward with hands as this can cause neck injury. 5 Hold. 6 Return to start position.
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PUSH UPS
REPS 10 SETS 3 1 Assume the push-up start position with hands turned 45 degrees outward and placed directly under shoulders. Keep back and neck straight and abdominal muscles tight. 2 Bend arms 45-90 degrees. 3 Hold. 4 Return to start position.