Fall is here which means paddling season is coming close to being over in my neck of the woods. I usually try to paddle till the beginning of December and then I put the paddling gear away and break out the winter toys. Here’s what I do to stay in shape: boxing, weight lifting, abs, xc/skate skiing, snow shoeing, and snowboarding. Now I’m no fitness expert but this all helps me and I really enjoy doing ALL of it especially the boxing! I think now I’m supposed say consult your physician before starting a new workout program.
Equipment I use (all in my basement):
Boxing equipment you need is a speed bag, heavy bag, and double end speed bag. Hand wraps and boxing gloves.
Free weights, kettle bell, home gym, exercise ball, ab roller, exercise band and Timer.
You choose how much weight you want to use. It’s better to start light and then increase the weight. Look up how to properly do each exercise. Youtube has good video on each exercise I do. If you get the boxing equipment watch a bunch of videos that teach you how to punch properly and how to wrap your hands.
Day 1
Lower Body:
-Barbell Calf Raise 3 sets 12-15 reps
-Walking Lunge 3 sets 12-15 reps each leg
-Bench Step Up 3 sets 12-15 reps each leg
-Leg Extension 3 sets 12-15 reps each leg
Abs/core:
-Left/Right Torso Rotation with Band 3 sets 15-20 reps each side
-Overhead Torso Band pull 3 sets 15-20 reps
All body workout:
Double end Speed bag 7 sets 3 min each 30 second break in-between
Day 2
Upper Body-Back, chest, shoulders:
-Behind the Neck Pull Down 3 sets 12-15 reps
-Standing Cable Row 3 sets 12-15 reps
-Rope Straight Arm Pull Down 3 sets 12-15 reps
-Dumbell Incline Press 3 sets 12-15 reps
-SeatedPress 3 sets 12-15 reps
-Push ups 3 sets 12-15 reps
-Pec Deck Fly 3 sets 12-15 rep
Abs/core:
-Ab roller 3 sets 15-20 reps
-Side crunches on ball 3 sets 15-20 reps each side
-Seated Torso Twist with kettle bell 3 sets 15-20 reps
All body workout:
Heavy Bag 7 sets 3 min each 30 second break in-between.
Day 3
Lower Body:
-Barbel Squat 3 sets 12-15 reps
-Romanian Deadlift 3 sets 12-15 reps
-Leg Press 3 sets 12-15 reps
-Lying Leg Curl 3 sets 12-15 reps
Abs/core:
-Reverse Crunch 3 sets 15-20 reps
-Bicycle 3 sets 15-20 reps each side
-Ball scissors 3 sets 15-20 reps each side
All body workout:
-Speed Bag 7 sets 3 min each 30 second break in-between.
Day 4
Upper Body-Triceps, biceps, shoulders
-Reverse Grip Pushdown 3 sets 12-15 reps
-Overhead Dumbell Press 3 sets 12-15 reps
-Lat Pulldown 3 sets 12-15 reps
-Tricep Extension 3 sets 12-15 reps
-Barbell Curl 3 sets 12-15 reps
-Bicep Concentration Curl 3 sets 12-15 reps
Abs/core:
-Plank 5 sets hold 1 minute
-Ball crunch 3 sets 15-20 reps
-Knee Tucks on Ball 3 sets 15-20 reps
All body workout:
-Double end Speed bag 7 sets 3 min each 30 second break in-between.
Day 5
Kettle Bell workout
-Kettlebell Throw 3 sets 15-20 reps
-Body Circles 3 sets 15-20 reps each side
-Hip Hinge 3 sets 15-20 reps each side
-Lunge and Row 3 sets 15-20 reps each side
-Bowling Ball Lunge 3 sets 15-20 reps each side
-Angel Squat 3 sets 15-20 reps each side
-Heavy Bag 7 sets 3 min each 30 second break in-between.
Day 6 and 7 snowboarding or xc/ skate skiing all day affair.
Everyday after I workout we go for a long snowshoe with the dog.
So there you go. That’s how I stay in shape. Maybe this winter I’ll take some video of my boxing routine and post it up. If you have any questions let me know.
As for now I get in my Wildwater boat and paddle down the Fife Brook of the Deerfield River when nothing else in running.
Till next time,
Elaine Campbell
