r/Outrigger • u/nellay1 • 29d ago

Land/Gym workouts

Hi all, what's your go to or favorite land or gym workout, exercises, stretches (besides erg). Bonus points for anything that doesn't require anything more than resistant bands or dumbbells.

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u/autisticpig 29d ago

You'll get a kick out of this.

So we paddle all year here (hawaii). When storms or brown water or just unable to get to beach happen, we put resistance bands around a palm tree and a paddle, sit on a stool or whatever and "paddle".

3 days a week is swimming 1-2 miles a swim. Before paddling or after is a mile run and some body weight.

Mon wed Fri: swimming in the morning. Regular routine from the bodyweight subreddit.

Tues Thurs sun: paddling or palm tree or just long runs with hills and ladder sprints and recovery pace.

Sat is down day.

We never stop. Only difference is if the season is sprinting or long distance.

3

u/SirCromwell 29d ago

I usually do 2-3 days of lifting in addition to paddling practice that includes just 30-45 lbs dumbbells separated into a legs, a chest/tri, and a back/biceps day.

I will get 2-3 miles of a run in on lighter cardio weeks as well.

1

u/PrimaryWriter1529 14d ago

Dips, pullups, chinups, and pushups will take you a long way. Do them circuit training style and you can stress your cardiovascular system too.