Do these exercises every non paddling day but give yourself one recovery day per week. Do all 10 exercises to 100% of your capacity (as many or as long as possible). For DIY dumbbells, use two 2 litre plastic milk bottles with handles filled with water or with some exercises a couple tins of food will do. All lifting and lowering (body weight or DIY dumbbells) to be done slowly and with control. Count one thousand and one, one thousand and two, one thousand and three when lifting and the same when lowering. Each repetition should take approximately six seconds. The program is set out alternating body parts so there is no need for muscle recovery time between each exercise.
EXERCISES 1.. Standing Bicep Curls Stand with feet about shoulder width apart, back straight, arms down side of torso and knees slightly bent. Using DIY dumbbells, and keeping elbows at your side, raise and lower dumbbells together by bending both elbows with lift finishing just short of your chest and lower to just in front of your thighs. 2. Wall Sit: Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for as long as you can. 3. Push-Up: Start in a traditional push-up position with straight back, arms and legs. Slowly lower to floor then push up slowly off the floor and immediately head into the next repetition.
4. Arm Circles: Using DIY dumbbells - Stand with arms extended perpendicular to the torso (crucifix position). Slowly make clockwise 250mm diameter circles for about twenty seconds. Then reverse the movement, going counter-clockwise. Repeat for as long as possible. 5. Burpees: One of the most effective full-body exercises around Start out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up.
6. Triceps Dip: Get seated in front of a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated bench or step and straighten the arms to lift your body of the ground. Bend them slowly to a 90-degree angle, and straighten slowly again while the heels push towards the floor. 7. Plank: Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back and legs straight, tighten the core and hold the position for as long as you can.
8. Standing Dumbbell Front Raises Stand with feet about shoulder width apart, back straight and knees slightly bent. Using DIY dumbbells, and keeping arms straight, raise and lower dumbbells one at a time. Right hand should finish lift in front of right eye, left hand in front of left eye. 9. Step-Ups: Find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight then return to start. Repeat, aiming for 10-12 reps on each leg. If this is easy carry one DIY dumbbell in each hand whilst doing it.
10. Reverse Fly: Using DIY dumbbells - Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side and lifting the dumbbells, squeezing the shoulder blades. Raise and lower slowly. Illustrations by Josh Langley www.frogandthewell.com