A balanced, upper body workout designed for paddling and post-baby form.
A competitive kayaker since 16, Genevieve Orton knows what it takes to push your limits towards an ultimate goal. Aiming for the Rio de Janeiro Olympics, Orton is returns to training after the birth of her first child.
“I really like that I might be an inspiration to my own daughter someday,” says Orton. “It’s nice to show her that there’s no limits for yourself.”
This workout was designed as a balanced workout with a special focus on the upper body. It combines elements of Genevieve’s typical training routine for paddling with exercises for tightening and toning a post-baby form.
3 SETS | 12 REPS
A: Stand with feet together and two dumbbells in hands. Bend slightly so that your dumbbells are approximately at your knees.
B: Fully extend arms outwards from body, with dumbbells in hands for added weight. Return to starting position, then alternate arms.
3 SETS | 10-12 REPS
A: Support self on your palms and toes with your back straight and butt off of the floor.
B: Slowly lower your body to the floor, letting your elbows become parallel from your shoulders before returning to position A.
TIP: Try including a clap when returning to starting position for a boost in difficulty.
3 SETS | 15 REPS
A: Lay your upper back on a stability ball with legs bent and dumbbells extended above.
B: Slowly let one dumbbell come downwards so that your elbow is parallel to your shoulder.
C: Raise dumbbell up once more, then switch.
3 SETS | 1 MINUTE
A: Sit on gym bench or Bosu Ball with one arm extended and the other bent to leave your hand nearby your head.
B: Alternate extended arm by bringing it to head-level and extending the opposite arm.
LOWER BACK STABILIZER
3 SETS | 15 REPS
A: Lay on your back with your hands at your hips and knees bent and in the air.
B: Keeping one knee in position, extend your opposite leg upwards and hold before returning to position A and alternating legs.
SINGLE ARM DEADLIFT
3 SETS PER SIDE | 10 REPS
A: Place Bosu Ball upside down and balance on it while holding dumbbell.
B: Lift unweighted arm and opposite leg outwards from your body and hold before returning to your initial position.
3 SETS | 16 REPS
A: Lay on back and extend both legs upwards with both arms weighted on the floor.
B: Move legs to rest on floor to your side.
C: Return legs to being above you, then alternate sides.
Genevieve Orton is a sprint kayaker who has been on the national team. She is a world championship medalist and is currently competing in the Rio 2016 Olympics.