Ever wonder what it will take to get yourself ready for a fun filled vacation in Hawaii? Watch San Diego Channel 6 Wake Up San Diego. Debbie Serban will be hosting a 4 segment series beginning October 27. She will be showing exercises and workouts that will be sure to have your ready to enjoy your adventurous vacation on the Islands or other similar vacations, including our own San Diego Backyard.  Debbie will show exercise tips for paddle boarding, kayaking, hiking, as well as balance and core exercise that will prepare you to enjoy your daily life whether it be during your week or weekend.  Follow this series beginning October 27 where each segment is scheduled to air live at 7:50am.

October 27 Segment 1 Getting Hawaii Fit – Balance and Core Strengthening for Paddle Boarding

November 3 Segment 2 Getting Hawaii Fit – Upper Body Strengthening for Kayaking and Snorkeling

November 10 Segment 3 Getting Hawaii Fit – Stability and Leg Exercises for Hiking

November 17 Segment 4 Getting Hawaii Fit – Flexibility and Stretching – Reaching Toward Fuller Relaxation

Wake Up San Diego

Maui Mondays: Getting Hawaii Fit 


Deborah Serban, MS, Serban Wellness and Fitness


Balance and Core Strengthening for Paddle Boarding

Warm Up:

Level 1 – Reverse Lunge: Start with feet parallel, step back with left into lunge position and immediately forward to starting position. Repeat same side for 30 seconds then switch to opposite side. Your goal is to complete 3 sets.

Level 2 – Using the step, step up starting with right foot, then left foot, then down with right then left. Repeat for 60 seconds. Then switch and begin with left foot, continue for another 60 seconds. Your goal is to complete 3 sets.

Level 3 – Using BOSU Balance Trainer, step up starting with right foot, then up with the left foot, then down with right then left. Repeat for 60 seconds. Then switch and begin with left foot, continue for another 60 seconds. Your goal is to complete 3 sets.

 

Sprinter Starts:

Level 1 – Begin with right leg back in long lunge position, similar to a sprinter getting ready to start a race. While balancing on left leg, bring the right leg forward, knee bent and lift the knee toward the chest, driving the knee strong and fast forward and up, as if to sprint off the starting line, return right leg to starting position and repeat for 30 seconds. Switch and complete with left leg. Goal is to complete 3 sets on each leg.

Level 2 – Begin with right leg back in long lunge, bring the right leg forward stepping up onto the step and driving the left bent knee up toward chest, step down with left then with right returning to long lunge position and repeat for 30 seconds. Switch and complete with left leg in long lunge position. Goal is to complete 3 sets on each leg.

Level 3 – Using BOSU Balance Trainer Begin with right leg back in long lunge, bring the right leg forward stepping up onto the Bosu and driving the left bent knee up toward chest, step down with left then with right returning to long lunge position and repeat for 30 seconds. Switch and complete with left leg in long lunge position. Goal is to complete 3 sets on each leg.

 

Lateral Arm/Leg Raise:

Level 1 – Begin in long lunge position, right leg back. Hold lower body steady and strong in low lunge, raise arms from the hips to shoulder height laterally, raise arms to form the letter “T” shoulder height. Repeat arm raises for 30 seconds, dumbbells optional. Switch sides. Goal is to complete 3 full sets on each side.

Level 2 – Stand in front of one end of the step. Step up with left foot, then simultaneously raise your arms to the sides, laterally, to shoulder height and raise right leg laterally. Then lower arms and right leg and tap right toe to ground, keeping left foot on the step. Repeat lift and reach arms and right leg, lower and tap right toe to ground, repeat for 30 seconds on each side. Your goal is to complete 3 sets.

Level 3 – Balance with left leg on the Bosu Balance Trainer. Raise arms from the sides of your body to shoulder height while simultaneously lifting the right leg laterally to the side, lower the arms and leg and tap the side of the Bosu or floor with toe and repeat same side for 30 seconds. Your goal is to complete 3 sets.

 

Power Squats:

Level 1 – Standing with your feet slightly wider than shoulder width apart, squat with good form, to as low as you can go without pain and not more than 90 degrees on the knee, push up fast raising up onto toes to finish, lower slowly and repeat for 30 seconds. Your goal is to complete 3 sets.

Level 2 – Step or hop up onto the step and squat with proper form on top of the step, step or hop down from step with good form.

Repeat for 30 seconds. Your goal is to complete 3 sets.

Level 3 – Hop or step up onto Bosu with both feet, squat on top of Bosu and them hop down, repeat for 30 seconds. Your goal is to complete 3 set.

 

Combo Lunge with Torso Twist and front knee raise with Push Press.

Level 1 – Start with feet parallel, hands in front of body holding dumbbell. Step back into low lunge with right foot, then twist to the left side, then step forward with right leg and bring left knee to chest while pushing the dumbbell forward and pressing upwards as if setting the dumbbell onto a high shelf, at forehead height, then step down with left and then step back to starting position, low lunge with right.

Repeat for 30 seconds on each side. Your goal is to complete 3 sets.

Level 2 – Same as above but when you step forward you step up onto the step.

Level 3 – Same as above but when you step forward you step up onto the Bosu Balance Trainer.

 

Bent Arm Plank:

Level 1 – Come to the floor and rest on your forearms and knees. Your knees, hips and shoulders should be in a straight line, no bums up in the air. Balance on the forearms, maintaining contractions in your stomach, try to tighten your belly and focus on bringing your belly button toward your spine. Hold for 30-60 seconds. Your goal is to repeat for 3 sets.

Level 2 – Come to the floor and rest on your forearms and toes in full bent arm plank position. While maintaining this position push yourself using upper body to come to a straight arm plank. We call these Walk ups. Using one arm at a time, straighten the right then left, hold, and then lower one are at a time to bent arm plank, repeat for 30 seconds. Then switch beginning with left then right arm. Your goal is to complete 3 full sets.

Level 3 – Same as above however you will complete the Plank Walk Ups while on Bosu. Start in full bent arm plank position with forearms balancing on the Bosu.

 

Burpees:

Level 1 – Clap burpees, start standing, squat down hands to ground in a crouched position, hop both feet back to push up position then forward to crouching position then to standing position, then finish with a hop while clapping your hands together above your head. Repeat for 30 seconds. Your goal is to complete 3 sets.

Level 2 – Step up Burpees – While holding dumbbells, step up onto the step with left then right then down, left then right, then bring your hands with dumbbells to the top of the step, balancing with straight arms, hop feet back, complete a push up, then hop feet forward, and repeat with step up. Repeat for 30 seconds. Your goal is to complete 3 sets.

Level 3 – Using the Bosu trainer and no dumbbells, start with Bosu black side up, bringing hands to wide position on the top of the Bosu, hop feet back, perform pushup, hop feet forward, grab Bosu with hands and lift up overhead, then lower and repeat. Repeat for 30 seconds. Your goal is to complete 3 sets.

 

Russian Twist:

Level 1 – While sitting on floor, knees bent and heels resting on the ground, clasp hands together in front of your chest, twist and touch the floor on left hip then twist to right hip, touch the floor each time with clasped hands. Complete for 30 seconds. Your goal is to complete 3 sets.

Level 2 – Same as above however you are sitting on the step with both legs bent and off of the floor, while holding a dumbbell you perform the exercise by twisting and touching the dumbbell to the step at your hips twisting side to side for 30 seconds. Your goal is to complete 3 sets.

Level 3 – Same as above however you are sitting on a Bosu with both legs bent and off of the floor, while holding a dumbbell you perform the exercise by twisting and touching the dumbbell to the Bosu at your hips twisting side to side for 30 seconds. Your goal is to complete 3 sets.

**Never perform an exercise if you have pain. Omit the exercise until you discuss the pain with a professional.