Marisa Miller is one of my all time favorite models. She is a former Victoria's Secret gal who surfs and boxes! Too cool right? In her interview with SHAPE magazine she talks about her recent obsession with paddle boarding and the great benefits she gets from it. For those of you who don't live next to the beach, SHAPE and Marisa teamed-up to make this great workout that will give you similar results to her sporty lifestyle.
Triple-Delt Duty
Position A:
Hold a dumbbell in each hand out to the sides at shoulder level. Circle arms forward 15 times, then back 15 times. Next, bend elbows 90 degrees. Rotate forearms down so they’re parallel to the floor, then back up. Do 15 reps.
Hold a dumbbell in each hand out to the sides at shoulder level. Circle arms forward 15 times, then back 15 times. Next, bend elbows 90 degrees. Rotate forearms down so they’re parallel to the floor, then back up. Do 15 reps.
Position B:
Finally, bring elbos together infront of you and then back out. Do 15 reps.
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Plank Progression
Position A:
Get in plank position on forearms on the round side of a Bosu.
Get in plank position on forearms on the round side of a Bosu.
Position B:Hold for 30 seconds, then turn to
the left and balance on right forearm, feet staggered and left arm up. Hold for
30 seconds, return to center, and switch sides to complete series. Repeat entire
series once.
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Standing Crunch
Position A:
Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your chest, elbows bent and palms facing each other.
Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your chest, elbows bent and palms facing each other.
Position B:Pull your abs in and lean forward and to the right, using
the same motion as you would when doing a regular crunch. Repeat to the other
side to complete 1 rep. Do 15 to 25 reps.
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Burpee
Position A:
Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward again.
Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward again.
Position B:
Jump up, catching air and raising hands overhead. Continue for 1 minute. (Add a push-up while you're in plank pose for more of a challenge.)
Jump up, catching air and raising hands overhead. Continue for 1 minute. (Add a push-up while you're in plank pose for more of a challenge.)
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Balance
Squat
Position A:
Stand with feet shoulder-width apart on the flat side of a Bosu (or use the round side if that’s more comfortable for you) and hold a dumbbell in each hand at your sides.
Stand with feet shoulder-width apart on the flat side of a Bosu (or use the round side if that’s more comfortable for you) and hold a dumbbell in each hand at your sides.
Position B:Squat as low as you can, maintaining your balance and
keeping your knees aligned with your toes, then rise up and repeat. Do 15 reps,
then step onto the floor and do 5 to 8 jump squats.
And...
Just because
Pictures: SHAPE
