SCKC coaches have some recommendations for ways to workout at home:
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Canoe/Kayak Training Program in pdf form. This week try:
Monday: 3 sets of 3*(5' running, 30'' walk) with 5' rest between sets
Tuesday: 2 * 5km at the fastest pace you can sustain the whole way! 10 minute rest.
Wednesday: 3 sets of pyramid(2', 3', 4', 5', 4', 3', 2'), 30' rest between pieces, 5' between sets Thursday: Rest
Friday: 10 * 1km , 2 minute rest. Zone 3 pace.
Saturday: 2 * 5 minutes, 2* 3 minutes, 4 * 1 minute. 5 minutes between each piece. All out! -
MONDAY: McFit Method -This is a super fun and fast workout that you can do as a warm-up, or do it twice as a workout! It will take about 7 minutes. If you can't do double-unders yet, replace them with twice as many regular jump rope jumps. For an extra challenge, or if you don't have a jump rope, replace them with burpees.
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WEDNESDAY: Mini Murph: CrossFit workout for beginners -This video shows you how to do a scaled-down version of Murph, a crossfit workout with running, push ups, air squats, and pull ups. This version is shorter than the original Murph and is a great introduction to crossfit! It also shows a great alternative to doing pull-ups if you don't have a pull-up bar.
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THURSDAY: Breaking Muscle - Your shoulders and back are incredibly important for paddling! This workout shows you how to exercise and strengthen them without any equipment.
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FRIDAY: Fitness Blender --This is a fantastic full-body core workout (30 minutes). The video includes warm up and warm down (+ stretching) and has modifications of each exercise for every ability level. Master the basics and then challenge yourself!
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SATURDAY: HASfit - -Another great 30 min. upper-body workout to strengthen your shoulders and back. You can follow along with the athletes in the video (choose which version of each exercise you do based on your ability).
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SUNDAY: Fitness Blender-50 minute (including warm up/down) glute- and hamstring-focused workout. If you want an added challenge but don't have dumbbells, you can fill up a bag with books and hold onto it for extra weight.