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How to Stay in Shape for Kiteboarding

Right about now a lot of areas are starting to see light winds or no wind at all. Here are a few tips from kiteboarding.com fitness expert Nate on how to stay in shape so you can kiteboard longer, perform better, and prevent injury.

Nate’s tips on how to keep your body in top kiting condition during the off season.

1. Work your core muscles every day (this includes abs, obliques, and lower back)
2. Work your legs with high rep and high intensity workouts that include quads, hamstrings, and calves. As well as doing exercises that promote strong and stable ankles.
3. Work your shoulders and back, overhead pushing exercises and any type of pull exercise.

Workout Sample 1:
• Superset of Pushups and Pullups: 3 sets of 10 reps each with very little rest between sets
• Superset of Lat Pulldowns and Overhead shoulder press: 4 sets of 12 reps with very little rest between sets
• Superset of Lateral Shoulder Raises and Bent over Dumbbell rows: 4 sets of 15 reps with very little rest between sets
• Superset of One arm dumbbell rows and kettlebell or dumbbell swings: 5 sets of 15 reps with very little rest between sets

After working your shoulder and back very effectively, it’s time to work on core and cardiovascular.

• This looks like pairing a core workout (like situps, crunches, hanging knee raises, back raises) and a cardio
exercise (such as box jumps, mountain climbers, and jump rope). Do this for 10 sets as fast as you can. This
should thoroughly exhaust your breath and put your core on fire (this is a good thing).

Workout Sample 2:
• Superset of Leg Extensions and Leg curls: 4 sets of 20 reps with very little rest between sets
• Superset of Squats and Lunges: 4 sets of 15 reps with very little rest between sets.
• Superset of Calf Raises and Squat Jumps: 4 sets of 20 reps with very little rest between sets.
• Superset of Leg Press and Walking Lunges: 3 sets of 12 reps with very little rest between sets
• After performing this high rep leg workout, it’s time to work on core strength and cardiovascular.
• This looks like pairing a core workout (like situps, crunches, hanging knee raises, back raises) and a cardio
exercise (such as box jumps, mountain climbers, and jump rope). Do this for 10 sets as fast as you can. This
should thoroughly exhaust your breath and put your core on fire (this is a good thing).

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