If your summer plans include water sports—rafting, wakeboarding, paddle boarding, kayaking, you name it—these moves will shape you up to take full advantage of the season. The workout, designed by trainer Joan Pagano, author of Strength Training for Women, combines upper body, core and lower body strength, plus balance and stretching, for the perfect combination to get you water ready.
- resistance band
- set of 3- to 5-pound weights
- yoga mat
Shoulder Rotation: Stand with feet parallel, hip-width apart, knees soft. Hold a resistance band overhead, palms facing forward, arms slightly wider than shoulder-width (A). With shoulder blades low and wrists flat, flex to the side from your waist (B), return to the center, and switch sides. Do a total of 8 reps on each side.
Full-Body Circles: Holding the band, bend from your waist to the right (A), then forward (B), to the left and up (C). Reverse direction and repeat, alternating sides until you’ve done 8 reps per side.
Lunge and Twist with Free Weights: For lats and lower body
How-to: Hold one free weight horizontally with both hands. Step forward into a lunge. As you lower, twist through your torso and reach the weight toward the little toe of your front foot (A). Return to standing, keeping your feet planted, and lift the weight above your opposite shoulder, keeping elbows bent (B). That’s one rep. Do 6 per side.
Balance and Press: For shoulders, lower body and balance
How-to: Stand with feet parallel, hip-width apart. Hold two small weights at shoulder height. Exhale, extend one arm, and lift the opposite knee. Hold for one breath, then switch sides. That’s one rep. Do 8 total.
Squat with Biceps Curl and Calf Raise: For arms and lower body
How-to: Hold both free weights with arms relaxed by your sides, your feet parallel, hip-width apart (A). Come into a squat and bend your elbows to bring the weights up toward your shoulders (B). Return to starting position, then shift your weight onto the balls of your feet and lift your heels high (C). Balance for a moment and return to standing. That’s one rep. Do 8 total.
Forearm Plank: For entire core
How-to: Come into a push-up position with your forearms resting on your yoga mat, elbows directly under your shoulders, palms facing in, hands in loose fists. Hold the position for 30 to 60 seconds.
Bicycle Crunch: For abdominals, obliques
How-to: Lie on your back with your knees bent over your hips, calves parallel to the floor. Rest your head lightly on your fingertips (A). Tighten your abdominals, lift your shoulders off the floor, and twist your right shoulder toward your left knee as you extend your right leg (B). Return to center. Repeat on the other side. That’s one rep. Do 10 total.
Standing Spinal Twist: For obliques, hamstrings
How-to: Stand with feet hip-width apart, and bend at the waist until your torso is parallel with the floor. Reach one hand across your body to the opposite foot, and lift the other arm straight up to the ceiling, palm forward. Press the heel of the supporting hand on the mat or rest it on your ankle. Switch sides and repeat.
Downward Dog: Stretches your lower body, lats, and shoulders
How-to: From your standing spinal twist, return to center and hinge forward from the hip; knees and back straight. Bend down, place your palms on the mat, and walk your hands forward into Down Dog, reaching your hips toward the ceiling and pressing your heels toward the mat. Breathe deeply.