SUPKids Workbook

Circuit training
4
Superman
Lie flat on the ground on your
tummy. Stretch your arms out
in front of you. Now lift your
arms and shoulders off the
ground (keep them straight)
and do the same with your legs.
Hold for 5 seconds then lower.
Do 5 of these.
5
5 Plank
Lie flat on the ground on your
tummy. Stretch your arms out
in front of you. Now bend your
arms and bring them back so
your elbows are in line with
your shoulders. Push up so
your whole body is lifted off
the ground. Hold for 5 seconds
then lower. Do 5 of these.
6
V-sit
Sit on the ground with your
legs in front of you. Bend you
knees and see if you can lift
your feet off the ground a
little. If that’s easy, straighten
your legs so your body makes
a V shape and reach your arms
towards your toes. Hold for 5
seconds. Do 5 of these.
DREAM TEAM TIP
Weather conditions can change very quickly when you are
on the water. Before heading out it is best to make sure
you are well-rested and have plenty of energy stored up in
your body. Always check the wind, rain and tide forecast,
then you can prepare for your session appropriately. The
direction and strength of the wind are very important for
your safety. If the wind is offshore (going from land to
sea) and strong be extra careful and stay close to the
shoreline and always paddle with another person !
Brianna Orams