HEALTH
& FITNESS SERIES:
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| Are
you ready for a grueling winter of surf?? |
Part 2
by
Mark Hoffman CSCS, CPT |
Printer Friendly |
That's
right, it is time to break out the 5 mil, boots,
gloves and hood; winter is here and so is the cold
water, and even colder air. Luckily for me, I am
living in south Florida, but I did brave many cold
winters of surf in New Jersey. I can remember it
like yesterday, ice cream headaches and freezing
my butt of changing. You guys know the drill. You
can handle the cold, but can you handle the grueling
workout that you are going to receive??
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| In
this series we are going to focus on a total body
workout that will get you ready for this winters
surf season. Dumbbells are inexpensive, and almost
ever gym has them. They can range from 2 pounds
up to 200lbs. For our workouts we will stick to
the dumbbells under 50 pounds.
The
workout that we will be doing is a general conditioning
workout. You are not going to become muscle bound
or lose flexibility. Don't worry; you don't need
a bench or a leg press to do this workout. Dumbbells
will be used for every exercise.
The
warm up, probably the most important part of the
workout consists of three movements: down the
line, cut back and the barrel. (See figure 1)
We like our warm up because it is dynamic, and
the entire body is getting worked.
The workout can be as challenging as you make
it, but remember if you are a beginner or you
have not worked out in a while, make sure you
check with your doctor to see if you are ready
to work. A few important tips to remember, with
all exercises, make sure the weight you are using
is one you can handle. Most of the movements that
you are going to be doing might be new to you,
some will not. We recommend starting with 5 or
10 pound dumbbells, and from there you can progress
accordingly. These series of workouts will add
some new ideas for your current workout, or they
can become your new routine. It is really up to
you.
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| WARM UP >>
Use a 5lb dumbbell or a medicine ball of the same
weight. |
| DOWN THE LINE:
Sets: 3
Reps: 10
1. Stand with your feet shoulder width apart
2. Stand up straight while bringing the ball
behind your head
3. Chop in a downward movement using the whole
body
4. Chop to an area between your feet without
touching the ground
5. Keep hips, knees and feet aligned during the
squatting motion
6. Keep you back naturally straight - controlled
flexion is permitted
7. Keep head facing forward
8. Repeat
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Figure 1a
Down the Line |
| CUT BACK:
Sets: 3
Reps: 10
1. Stand with your feet shoulder width apart
2. Keep the elbows comfortably bent and the ball
in front of your chest
3. Rotate 90 degrees to the right pivoting on
your left foot
4. Keep your weight centered between your feet
5. Maintain and upright and balance posture
6. Rotate 180 degrees to the left pivoting on
your left foot
7. Keep your weight centered between your feet
8. Repeat
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Figure 1b
Cutback
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| BARREL:
Sets:3
Reps: 10
1. Stand with your feet shoulder width apart
2. Keep the elbows comfortably bent and the ball
in front of your chest
3. Rotate 90 degrees to the right pivoting on
your left foot
4. Fully extend your body and bring the ball
high and to the right
5. Maintain and upright and balance posture
6. Chop downward and to the left in a diagonal
fashion
7. Keeping your weight centered between your
feet pivot on the right foot
8. Finish in a rotated lunge position with right
foot facing forward
9. Repeat
10. Perform to the other side
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Figure 1c
Barrel |
TOP >
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| DUMBBELL WORKOUT >> |
| SQUAT:
Sets: 3
Reps: 10-15
1. Feet should be shoulder to hip width and pointing
straight ahead.
2. Dumbbells are held at shoulder height.
3. Keep your back straight and core tight.
4. Keep your eyes straight ahead and initiate
the squat with simultaneous bending of the knee
and hip.
5. Go down as deep as your flexibility allows.
6. Stay in a pain free range of motion. Once
in the bottom position, raise the body through
simultaneous pushing of the hips and knees.
TOP >
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Figure 2:
Squat
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| PUSH UP:
Sets: 3
Reps: 8
1. On balls of feet, straight legs, fully extended
hips (butt down), back flat,
and stabilized by the shoulder blades.
2. Lower the body downwards towards the ground.
3. Keep a tight core and the back flat.
Push up until you reach the top position.
TOP >
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Figure 3:
Pushup
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| DUMBBELL ROWS:
Sets: 3
Reps: 10-15
1. Feet should be in a staggered stance position.
2. We always keep the knees bent.
The back is kept flat and the core is tight.
3. Grip the dumbbells with a grip where your
palms are facing your body.
4. Pull as high as you can without pressure or
pain.
5. Switch legs and repeat
TOP >
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Figure 4
Row |
| SHOULDER PRESS:
Sets: 3
Reps: 10
1. Feet should be shoulder to hip width and pointing
straight ahead.
2. Legs should be straight and firm.
Start with the dumbbells at the shoulder position,
just a little outside the shoulder. Always use
a comfortable grip that allows you to be pain
free. Look straight ahead and keep your core tight
throughout the movement.
3. Press the dumbbells overhead to a locked out
position if possible. Try to keep the arms inline
with the ears on the finished position if shoulder
flexibility allows.
TOP >
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Figure 5
Shoulder Press |
| ANTERIOR REACHES:
Sets: 3
Reps: 8
1. Start in a staggered stance like you did when
performing the row. Keep your core tight and allow
for some flexion of the spine.
2. Reach forward with the arm that is opposite
of your leg that is forward.
3. Reach towards an object that is about 12-18"
away from your front foot.
4. Return to the start position and finish upright.
5. Switch legs and repeat.
6. If a staggered stance is to easy, go to a
single leg
TOP >
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Figure 6
Anterior Reach |
| CRUNCHES:
Sets: 3
Reps: 10-15
1. Start on your back with your knees bent, and
the dumbbell held on your chest with your hands.
2. Lift your upper back up off of the floor,
remember to keep your core tight
3. Slowly return to the starting position.
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Figure 7
Crunch
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Mark Hoffmann is currently enrolled at Florida Atlantic
University, pursuing a Masters degree in exercise physiology.
He is nationally certified as a personal trainer through
ISSA(International Sports Science Association), and
also certified as a strength and conditioning specialist
(CSCS) through NSCA (National Strength and Conditioning
Association). He can be reached at Mark@surfitness.com
or check out www.surfitness.com
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| Weather and Waves:
(Current and Forecast) |
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