>>>
>>> HEY.
>>> HEY. WELCOME.
WELCOME.
WELCOME. GOOD MORNING TO EVERYBODY.
WE'RE KICKING TODAY OFF WITH
THE UNIQUE EXERCISE YOU
PROBABLY HAVEN'T TRIED BEFORE
SINCE AVERAGE LAKE TEMPERATURES
HOVERING AROUND 50 DEGREES.
ISSAQUAH PADDLE BOARDING
FITNESS CLASS HAS MOVED TO DRY
LAND.
LAND.
LAND. LINDSAY LAMBERT IS HERE TO TELL
US HOW IT'S DONE.
TAKE EIGHT WAY.
>> WE'RE STARTING WITH
INFLATABLE PADDLE BOARDS.
WE HAVE CUSHIONS UNDERTHE
BOARDS THAT SIMULATE BEING ON
WATER.
WATER.
WATER. IT
WATER. IT IS A GOOD CORE WORK OUT.
THE BOARD IS NOT JUST LAYING ON
THE GROUND.
THE GROUND. WE HAVE CUSHIONS AT THE NOSE OF
THE BOARD AND TAIL END OF THE
BOARD.
BOARD.
BOARD. I
BOARD. I HAVE MY HELPERS THAT HAVE
BEEN DOING PADDLE BOARD FITNESS
WITH ME FOR A LONG TIME.
LET'S START IN OUR PADDLING
POSITION.
POSITION.
POSITION. THEY'RE GOING TO MOVE TO THE
NOSE OF THE BOARD, THE NARROWER
PART OF THE BOARD.
THEY'RE GOING TO START WITH
SINGLE ARM PADDLING WEEDING OUT
OF THE WATER WITH ELBOWS TO GET
NICE SHOULDERS, TONE SHOULDER
WORK.
WORK.
WORK. THIS IS WORKING BACK MUSCLES
BECAUSE THEY'RE IN SLIGHT BACK
EXTENSION.
EXTENSION. CLOSER THEIR CHIN IS TO THE
BOARD IS GOING TO MAKE IT
EASIER, MODIFICATION.
EASIER, MODIFICATION. THE FURTHER THE CHIN IS AWAY
MAKES IT HARDER.
LIVE IS DOING LEGS, ALTERNATING
LEGS.
LEGS.
LEGS. YOU
LEGS. YOU ADD THOSE IN TOO.
NOT ONLY DO THEY GET THE
SHOULDER WORK BUT THE HAMSTRING
AND GLUTEN WORK.
LET'S GO DOWN TO LEGS AND
DOUBLE ARMS.
DOUBLE ARMS. REACH TO THE NOSE AND PULL
BACK.
BACK.
BACK. REACH AND PULL.
LEAD WITH THE ELBOWS SO THEY
GET THE DELTOID, CHEST MUSCLES
AND CORE WORKING WITH THE
BACKBEND.
BACKBEND.
BACKBEND. POST TIER YOUR BACK OF THE BODY
IS THE MAIN FOCUS HERE.
WE USUALLY GO ABOUT 60 SECONDS.
I'M NOT TRYING TO WEAR THEM OUT
COMPLETELY.
COMPLETELY. I'M GOING TO BE NICE TODAY.
SO THEY'RE GOING TO TAKE THEIR
HANDS NEXTS TO THEIR RIB CAGE
AND DO A BACKBEND, STRETCH
EVERYTHING OUT, GET ANTERIOR
CORE STRETCHED OUT, SIX PACK
MUSCLES AND WORK ON THEIR BACK
MUSCLES.
MUSCLES.
MUSCLES. THEN YOU PRESS UP TO HANDS AND
KNEES.
KNEES.
KNEES. THEY'RE GOING TO COME INTO A
TABLE WHICH IS A POPULAR
POSITION WHEN WE'RE LEARNING
HOW TO PADDLE, WHETHER DOING
PADDLE BOARD YOGA OR PADDLE
FITNESS.
FITNESS.
FITNESS. THIS IS HOW I WILL TEACH MY
STUDENTS TO STAND UP INTO
DOWNWARD DOG DOING YOGA OR
KNEELING AND STANDING FOR
PADDLING TECHNIQUE.
PADDLING TECHNIQUE. HERE THEY'RE GOING TO TAKE
THEIR LEGS BACK INTO A PLANK.
LIVE, YOU SHOW A FORM PLANK.
ON THE ELBOWS, IF YOU HAVE
WRIST PROBLEMS, THIS IS A
MODIFICATION.
MODIFICATION. LONG SPINE, CORE MUSCLES ARE
WORKING.
WORKING.
WORKING. ZOE, IF THERE'S NO WRIST
ISSUES, SHE'S UP ON THE PALMS.
THEY'RE GOING TO START WITH
KNEE DIPS, OR HIP DIPS, EXCUSE
ME.
ME.
ME. THEY'RE WORKING TRANSVERSE ACOME
ABS.
ABS.
ABS. SHE
ABS. SHE CAN DO THE HIP DIPS ON HER
KNEES.
KNEES.
KNEES. COME TO THE PALM SO YOU'RE BOTH
THERE.
THERE.
THERE. LET'S SET THE FEET UP WIDE AND
DO SHOULDER TAPPING.
WE'RE GOING TO WORK ON TONING
ARMS AGAIN.
ARMS AGAIN. PLANK IS AN OVERALL BODY WORK
OUT.
OUT.
OUT. THEY'RE GETTING EARS TO HEELS,
EVERYTHING IN BETWEEN WORKING.
WHEN THEY TAKE THE LEFT HAND TO
THE RIGHT SHOULDER, RIGHT HAND
TO THE LEFT SHOULDER, THEY'RE
FOCUSING ON STABILIZING MUSCLES
THEY'RE GOING TO USE WHEN STAND
AND PADDLE ON THE BOARD.
GREAT JOB.
GREAT JOB. KEEP BREATHING.
KEEP BREATHING. BREATH IS EVERYTHING.
WE'RE NOT HOLDING OUR BREATH.
WE'RE BREATHING.
WE'RE BREATHING. GOOD, GOOD, GOOD.
BRING THE KNEES DOWN.
TAKE A NICE, BIG BREATH THERE.
GOOD JOB.
GOOD JOB.
GOOD JOB. YOU'RE DOING AWESOME.
OKAY.
OKAY.
OKAY. WE'RE GOING TO COME TO OUR
KNEELING, PADDLING POSITION.
WE'VE SHOWN PADDLING BECAUSE IN
THE CASE THAT MY STUDENTS WERE
OUT ON THE LAKE WITH ME AND
LOST THEIR PADDLE AND HAD TO
GET TO SHORE SAFELY, I WANT TO
SHOW THEM TO PADDLE ON THE
BELLY TO GET THEM SAFELY TO
SHORE.
SHORE.
SHORE. NOW THEY'RE GOING TO GRAB THEIR
PADDLES, THEIR BOTTOM HAND IS
THE RIGHT HAND.
THE PADDLE IS ON THEIR RIGHT
SIDE.
SIDE.
SIDE. THEY KNOW THE FRONT OF THE
PADDLE HAS THE SPINE ON THESE
PEDALS.
PEDALS.
PEDALS. THEY WANT TO MAKE SURE THEIR
BOTTOM HAND IS THE RIGHT HAND.
THE PADDLE WILL ALWAYS BE ON
THE RIGHT SIDE OF THEIR BOARD.
THEY DON'T CROSS AND PADDLE
AWKWARD THIS WAY WHICH A LOT
DO.
DO.
DO. I
DO. I TEACH THAT TECHNIQUE IN MY
CLASS.
CLASS.
CLASS. THE TOP HAND IS GOING TO BE
OVER THEIR HEAD.
THEY'RE NOT HOLDING THEIR
HANDLE BECAUSE THEY'RE ON THEIR
KNEES.
KNEES.
KNEES. THESE PADDLES ARE ADJUSTED FOR
STANDING.
STANDING.
STANDING. THEY HAVE TO CHOKE DOWN ON THE
PADDLE SHAFT.
PADDLE SHAFT. WE'RE GOING TO START WITH A
SIMPLE PADDLE STROKE.
THEY'RE GOING TO REACH OUT TO
THE NOSE OF THE BOARD AND PULL
BACK TO THEIR KNEES.
REACHING OUT TO THE NOSE OF THE
BOARD, PULL BACK TO KNEES.
THEY'RE WORKING CORE MUSCLES WE
FIRED UP IN OUR PLANKS.
THEIR GLUTENS ARE WORKING.
THEIR TBA MUSCLES, THEIR
TRANSVERSE ABDOMINALS.
TRANSVERSE ABDOMINALS. THEY'RE ROW RATING TO GET AS
MUCH PULL AND TORQUE FROM THE
PADDLE STROKE.
PADDLE STROKE. THEY'RE GOING TO DO ONE STROKE
AND SHOW YOU HOW THEY SWITCH
TOP HAND TO BOTTOM, BOTTOM TO
TOP.
TOP.
TOP. THEY'VE GOT 290 DEGREES WITH
THE BOTTOM ARM, TOP OVER THEIR
HEAD AND START PADDLING ON THE
OTHER SIDE.
OTHER SIDE. WE WANT TO FIND BALANCE IN MY
CLASSES.
CLASSES.
CLASSES. I TIME THEM 60 SECONDS EACH
SIDE, AT LEAST 30 TO 45.
WE GO USUALLY 60 SECONDS.
THEIR GLUTENS ARE STARTING TO
WORK BECAUSE THEY'RE HINGING
FROM THEIR HIPS.
THEY'VE GOT I.T . BANDS
WORKING.
WORKING.
WORKING. THEIR THIGHS IN GENERAL ARE
WORKING.
WORKING.
WORKING. DON'T THINK KNEELING PADDLING
IS NOT A GOOD WORKOUT BECAUSE
IT IS.
IT IS.
IT IS. MOST MY STUDENTS START ON THEIR
KNEES.
KNEES.
KNEES. THEY START KNEEING PADDLING
UNTIL THEY FEEL CONFIDENT AND
COMFORTABLE STANDING UP.
THEY'RE GOING TO DO ONE MORE
STROKE HERE.
STROKE HERE. THEN THEY'LL SWITCH TOP HAND TO
BOTTOM, BOTTOM HAND TO TOP.
I WANT YOU TO TAKE YOUR PADDLE
DOWN ON YOUR BOARD.
LET'S SHOW EVERYONE HOW WE
PRACTICE STANDING UP.
THEY HAVE THEIR PADDLE IN THE
RIGHT HAND.
RIGHT HAND. RIGHT FOOT TO THE BOARD.
HANDS STAY.
HANDS STAY. THEY'RE LOOKING AT THE NOSE OF
THE BOARD.
THE BOARD. THE HOLLOW PRINTED AT TOP OF
THE BOARD IS WHERE THEY'RE
GOING TO LOOK TO KEEP THEIR
FOCAL POINT FORWARD SO THEY
DON'T FALL.
DON'T FALL. THEN THE LEFT FOOD.
THEN IN THAT SQUAT CHAIR
POSITION, THEY'RE GOING TO
STAND.
STAND.
STAND. THEIR LEFT HAND GRABS THEIR
HANDLE.
HANDLE.
HANDLE. THEY'RE GOING TO SHOW ME FIRST
POSITION.
POSITION.
POSITION. NICE, PERFECT FORM THERE.
THEN PULL BACK TO THE FEET.
DO IT AGAIN.
REACH IN FOR THAT POSITION AND
PULL BACK TO THE FEET.
GOOD.
GOOD.
GOOD. USING CORE MUSCLES THAT THEY
FIRED UP IN THEIR PLANK.
WE USUALLY WILL DO A LOT OF
PLANK WORK IN FITNESS CLASSES,
PADDLE FIT CLASSES BECAUSE
PLANK IS EVERYTHING.
IT FIRES UP ALL THE GOOD STUFF.
TONES THEIR SHOULDERS, THEIR
WAIST.
WAIST.
WAIST. EVERYTHING THEY'RE DOING RIGHT
NOW.
NOW.
NOW. BECAUSE BOARDS ARE ON
CUSHIONS, THEY'RE SIMILAR
THEY'RE SIMULATING BEING ON THE
WATER.
WATER.
WATER. THEY HAVE TO COUNTER BALANCE
WITH THEIR LEFT FOOT.
ONE MORE THEN SWITCH.
BOTTOM TO TOP, THEN SHOW THE
GOOD FORM ON THE OTHER SIDE.
LEFT SIDE TO BALANCE US OUT.
STRONG CORE MUSCLES.
REACHING, PULLING, REACH, PULL.
EYES FORWARD ON THE HORIZON.
NO SERIOUS FACES.
YOU'RE HAVING FUN SO SMILE.
GOOD.
GOOD.
GOOD. >>
GOOD. >> THEY'RE CONCENTRATING.
YOU DO THIS INDOORS NOW BUT YOU
ALSO TEACH IN THE SWIMMING POOL
AND LAKE, RIGHT?
>> I DO, ABSOLUTELY.
I TEACH BELLEVUE, NORTH BEND AT
THE SIDE VIEW PARKS POOL.
IT'S A GREAT WAY TO KEEP THE
PADDLE BOARD STOKE GOING BUT
NOT BE OUT IN THE 35 DEGREES
WEATHER.
WEATHER.
WEATHER. >> RIGHT.
>> RIGHT.
>> RIGHT. WE'RE LEARNING THROUGH THIS
WORK OUT A SPORT WE CAN DO ON
THE WATER WHICH I LOVE.
WE'RE ACTUALLY LEARNING
SOMETHING.
SOMETHING. >> YEAH.
>> YEAH.
>> YEAH. >> GOOD JOB GIRLS.
THEY'RE NOT EVEN BREATHING
HARD.
HARD.
HARD. THEY'RE YOUNG AND NIMBLE.
LINDSAY,