KMB with Austin Paddle Sports
by Monica Brant
Women's Fitness Icon
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HOW IT WORKS
In an endless search to find the best workouts in town, Monica Brant-Peckham has agreed to be our “guinea pig” and take them on full force. Every month we’ll feature a new trainer and a different set of workouts for our readers, in the process trying to Kick Mo’s Butt!
THE WORKOUT
SUP Core Fitness Clinic
with Austin paddle sports
Andy Lukei
(austinpaddlesports.com)
Work Out:
Minutes 1 to 5: board orientation and stabilization
Minutes 6 to 15: ½-mile warm-up paddle
Minutes 16 to 25: eight to 10 exercises utilizing the paddle to isolate and work-out the core region
Minutes 26 to 35: ½-mile paddle with 200-yard sprints to increase heart rate and cardiovascular endurance
Minutes 36 to 45: 10 to 12 strength training exercises including paddle crunches, squats, plank pose and paddle pushes to work-out abs, lats, obliques and shoulder regions
Minutes 46 to 55: ½-mile paddle incorporating prone paddling to stress back and shoulder muscles
Minutes 55 to 60: cool down paddle and stretch
Mo's Ratings (1=the least, 5=the most)
Hard for beginners: 2
Easy to try on your own: 1
Intensity Level: 3 (could be higher depending on level of skill)
Overall body workout: 3
Fun Factor: 5
Q&A with Monica:
Q: Did you get your butt kicked?
A: You know what, it wasn’t like an intense butt-kicking, but something I was actually pretty exhausted from. It was a more enjoyable, peaceful experience since it was my first time doing it.
Q: Was it fun?
A: Yes! Very much so.
Q: Was the workout more mentally or
physically tough?
A: Well, probably more physically challenging because I had to balance on the board and do different movements, to which I wasn’t accustomed.
Q: What part of your body did it work the most?
A: Upper body and core. Probably would have been tougher with rougher water.
Q: What was your favorite part of the workout?
A: The whole experience was great.
Q: Your least favorite part?
A: Putting the wet shirt on beforehand.
Q: The most challenging part?
A: Sprints through the buoys and trying to keep the pace up.
Q: Would you do the workout again?
A: Yes, absolutely.
Q: What movements did you learn for the first time? A: How to stand up paddle board.
Q: Had you every done anything like it before?
A: No.
Q: Could you have done it alone?
A: It wouldn’t have crossed my mind to do it alone and I don’t think I would have wanted to.
Q: How effective was the trainer?
A: Andy was great. He was passionate about the sport and what you can get from the experience. Plus, he seemed really excited and enthusiastic to share it with me.
Q: What from the workout would you recommend?
A: All of it. In fact, I’ve already told some of my friends about it. Seems like a great family activity.
Q: Any parting thoughts?
A: Stay Fit, Love Life and God Bless U!!
Check out Monica Online @ monicabrant.com & femcamp.net
In an endless search to find the best workouts in town, Monica Brant-Peckham has agreed to be our “guinea pig” and take them on full force. Every month we’ll feature a new trainer and a different set of workouts for our readers, in the process trying to Kick Mo’s Butt!
THE WORKOUT
SUP Core Fitness Clinic
with Austin paddle sports
Andy Lukei
(austinpaddlesports.com)
Work Out:
Minutes 1 to 5: board orientation and stabilization
Minutes 6 to 15: ½-mile warm-up paddle
Minutes 16 to 25: eight to 10 exercises utilizing the paddle to isolate and work-out the core region
Minutes 26 to 35: ½-mile paddle with 200-yard sprints to increase heart rate and cardiovascular endurance
Minutes 36 to 45: 10 to 12 strength training exercises including paddle crunches, squats, plank pose and paddle pushes to work-out abs, lats, obliques and shoulder regions
Minutes 46 to 55: ½-mile paddle incorporating prone paddling to stress back and shoulder muscles
Minutes 55 to 60: cool down paddle and stretch
Mo's Ratings (1=the least, 5=the most)
Hard for beginners: 2
Easy to try on your own: 1
Intensity Level: 3 (could be higher depending on level of skill)
Overall body workout: 3
Fun Factor: 5
Q&A with Monica:
Q: Did you get your butt kicked?
A: You know what, it wasn’t like an intense butt-kicking, but something I was actually pretty exhausted from. It was a more enjoyable, peaceful experience since it was my first time doing it.
Q: Was it fun?
A: Yes! Very much so.
Q: Was the workout more mentally or
physically tough?
A: Well, probably more physically challenging because I had to balance on the board and do different movements, to which I wasn’t accustomed.
Q: What part of your body did it work the most?
A: Upper body and core. Probably would have been tougher with rougher water.
Q: What was your favorite part of the workout?
A: The whole experience was great.
Q: Your least favorite part?
A: Putting the wet shirt on beforehand.
Q: The most challenging part?
A: Sprints through the buoys and trying to keep the pace up.
Q: Would you do the workout again?
A: Yes, absolutely.
Q: What movements did you learn for the first time? A: How to stand up paddle board.
Q: Had you every done anything like it before?
A: No.
Q: Could you have done it alone?
A: It wouldn’t have crossed my mind to do it alone and I don’t think I would have wanted to.
Q: How effective was the trainer?
A: Andy was great. He was passionate about the sport and what you can get from the experience. Plus, he seemed really excited and enthusiastic to share it with me.
Q: What from the workout would you recommend?
A: All of it. In fact, I’ve already told some of my friends about it. Seems like a great family activity.
Q: Any parting thoughts?
A: Stay Fit, Love Life and God Bless U!!
Check out Monica Online @ monicabrant.com & femcamp.net
Get Stoked to Get Soaked: 15 Austin Lake Activities, May 2009 Issue
Austin's 10 Fittest, August 2009 Issue
Fairway to Fitness, June 2009 Issue
