You’re in isolation and dreaming of the outdoor adventures to come, sound familiar? Well make sure that you’re ready to tackle every activity under the sun when this is all over! This home workout is living room friendly and designed with Riverlife activities in mind. Let’s get started!
Seated Russian Twist – Kayaking
The first home workout move is the Seated Russian Twist, a killer for the core. This exercise can be done either as a body weight or a weighted exercise. You can try it with a medicine ball, a kettlebell, or a weight plate. This rotational exercise will help strengthen your obliques and deeper core muscles. These muscles help stabilize your whole body, which is key to a strong paddle-stroke when kayaking. The Seated Russian Twist is all about transferring power between your upper body and lower body. When kayaking, transferring power from your stroke into the water will have you gliding effortlessly. In fact, focussing on your core when paddling is also a great way to reduce likelihood of muscular strain in your shoulders.
- Sit on the floor with your torso held at an angle of 45 degrees to the floor and your knees bent at 90 degrees. Your heels should be either resting on the floor or slightly raised for an extra challenge.
- Hold your weight plater/medicine ball/kettlebell or hands above your chest
- Using your core muscles, twist to your arms & chest to the left – keep your lower torso and knees facing forward
- Focussing on your core muscles, twist your arms and chest to the right
- Use your abs to control the motion rather than swinging back and forth
Try 3 x sets of 10 reps (5 twists each side) as an initial start point. See how easy or difficult you find it and adjust from there.
Wall Sit – Abseiling
Just like abseiling, the wall sit will have you sweating and not wanting to look down. This exercise is predominantly a body weight exercise but you can add weight if you’re crazy (about fitness) to increase the intensity fo this home workout. If you are using weights, a weight plate or medicine ball works best. This move will have your legs (and possibly you) screaming. Make sure to engage your core too though to take some much needed pressure off your quads and hamstrings.
Abseiling actually has very little physical requirements. However, this exercise will give you some added leg strength that will help when making your descent. It’s also great practise at staying focussed under pressure!
- Stand up against a wall. Your feet should be shoulder width apart, or just wider.
- Descend into a squat with your back sliding down the wall and your feet walking forwards.
- Try get as close to having your knees bent at a 90 degree angle as possible. If you’re holding a weight, it should be at chest height. Otherwise, rest your hands on your legs.
- Once you’ve finished, slowly slide up the wall again with your feet walking backwards towards the wall.
Try making this hold 4 x times for 30 seconds each. If you’re struggling, don’t squat quite so low. Like everything, you can build up to where you want to be. If this is too easy, why not make those sets 1-minute long?
Single-Leg Squat – Rock Climbing
Here’s the curve-ball! You would have thought a Rock Climbing focussed exercise would be something to do with climbing right? Maybe chin-ups? Or even a TRX-band move? All of these would definitely help change a dad-bod to a crag-bod, but we’re going for the Single-Leg Squat this time. If you’re new to gym-style exercises, we’d definitely recommend trying out a standard squat first. But if you wanna push yourself and look like Spiderman next time you’re at the Kangaroo Point Cliffs, this one’s for you!
When climbing, so much of your power comes from your legs. Unless you really are the aforementioned Spiderman, it’s not a good idea to try to pull yourself up the cliffs with your back and arm muscles. The one-legged squat is all about generating power, balance and control. Hopefully, this move will help you grab that hard-to-reach ledge in your next climb.
- Stand shoulder-width apart in front of a chair. Raise your left leg off the ground. Bring your arms out in front of you at chest-height to help balance.
- Slowly descend into a Single-Leg Squat. Make sure that your weight is coming through your heel and not the front of your foot.
- Try and squat down so that your bum just touches the seat behind you.
- Push through your heel and raise to your original balancing position.
That’s one rep of one leg. Try doing 3 x sets of 3 x Single-Leg Squats each leg. If you’re finding this tough, standard Squats are a great starting point. Finding it too easy? Try more reps or adding some weight to the exercise.
Hip Abduction – Cycling
We’ve worked quite a lot on strength and endurance so far. Let’s switch the focus to activation for this one. Whether you’re taking on trails at Walkabout Creek Adventures or cruising through the city on your bicycle, strong hip-flexor muscles will definitely help. We strongly recommend warming up for any exercise, but this one in particular will need some stretching beforehand. If you can get your hands on a resistance band, this exercise is all the better for it. If not, body weight works great too.
- Lie on your side with straight legs and knees together.
- Raise your top leg, keeping it straight. Your leg shouldn’t rise any higher than 1m from your bottom leg.
- Lower your leg down onto your bottom leg to finish the move.
If you’re using a resistance band, tie the band around your ankles. If tied correctly, you should reach a point of resistance pretty quickly and will only be able to lift your leg approx. 30cm higher than your lower leg.
Try 3 x sets of 10 reps each leg for the Hip Abduction exercise. Try to focus on muscular control rather than speed of explosiveness here. There’s plenty of time for that when you get out on the bike!
That’s it! We hope you enjoy this home workout plan. Let’s stay fit, build muscle and get ready for adventure.