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Stand Up Paddle Board Yoga + This Week’s Workouts

This summer I’ve had two occasions to try stand up paddle board yoga. The first was on my beach trip last month. We had a board at the house and took turns going out and goofing around on it.


I got a good feel for the board but fell in the water MANY, MANY times. Especially playing with balancing poses!


The second time was on Friday when I did a stand up paddle board yoga class on Lake Wylie with Om Yoga. The owner of our studio actually led us through a whole class on our paddle boards. We did sun salutations, backbends, balancing poses and seated hip openers. The class was a mix of yoga and paddling. Every 15 minutes or so we’d have to stop our yoga to all paddle back together. We also had some incidents of boaters and jet skiers purposefully creating wake to mess with us and try and make us fall but we took it in stride.


Stand up paddle board yoga has been a growing trend over the last couple of years and now I know why! It’s a great mixture of fun, challenging and relaxing. Every pose feels 10 times harder and you have to really take your time and move into them slowly and intentionally. You can feel every muscle in your body working while you’re trying to maintain the pose. I managed to stay dry on Friday until we got to half moon pose…and then I was wet! One leg balancing poses are SO hard on the board.


My favorite poses to do on the paddle board are backbends and inversions (which are also my favorite poses to do in general!). It was also really nice to do hip openers like pigeon and frog on the paddle board. It was so relaxing just to float around and close your eyes.

I highly recommend trying stand up paddle board yoga. It’s a great way to get playful with your practice in a beautiful setting!

Have you ever tried SUP Yoga?Β 

And here’s a rundown on this week’s workouts. I skipped last week. Is this even something that y’all want me to keep doing? Does it help or give you ideas at all? If not, I’ll cut it out. I feel like the blog world runneth over with workout recaps. Just let me know.


5 mile run


CrossFit + 60 GHD Sit Ups

15 minute AMRAP (Finished 5 rounds)

10 box jumps
15 front squats (65#)
20 kettlebell swings (35#)


5 mile run



Chipper (Finished in 24 minutes RX)

40 DU
400 meter row
40 KB swings 53/36
40 box jumps 24/20
40 v-ups
40 Double unders
40 slam balls 25/20
40 burpees
40 DB snatches 35/20
400 meter run
40 DU


Hot Yoga + Stand Up Paddle Board Yoga



20 minute AMRAP (I finished 10 rounds)

5 pull ups
10 push ups
15 ab mat sit ups
*With power cleans at the beginning of every round. 1 on round 1, 2 on round 2, 3 on round 3, 4 on round four and so on…I did those at 85#. They got really hard by round 6!



I took an evening walk with the pup while I chatted with my grandmother.

{ 40 comments… add one }
  • alaina August 31, 2014, 10:25 pm

    I’m not sure that I have ever commented on your blog but have been reading it for years and just want to say please don’t stop with the workout recaps! It’s true, there are a lot around but I LOVE yours and have used so many of them for inspiration for my own workouts!!! Keep up the amazing work πŸ™‚

    • Jen August 31, 2014, 10:49 pm

      thanks so much for reading and taking the time to comment. i appreciate the feedback and i’m SO glad they’ve been helpful.

  • Rachel August 31, 2014, 11:01 pm

    Jen, I love hearing about your workouts! Whether it’s in a weekly recap or throughout the week. It’ great workout inspiration and always motivating! Keep ’em coming.

    • Jen September 2, 2014, 2:28 pm

      thanks for the feedback rachel!

  • Sam @ PancakeWarriors August 31, 2014, 11:40 pm

    Jen I love this post! I have been wanting to try stand up paddle boarding for a long time! I can’t believe that you didn’t fall in until you were doing half moon (I fall doing that in regular yoga!)… especially if you were having issues with people creating a wake to knock you over. These pictures are amazing, it makes me want to try a class before it gets too cold! Thanks for sharing and enjoy your weekend! P.S. your week workout recap is great – I like getting ideas from it for my quick lunch workouts!

    • Jen September 2, 2014, 2:29 pm

      sam – you must try to get to a class before it gets cold out. it’s so much fun! and falling in is pretty fun too! πŸ™‚

  • Miche September 1, 2014, 1:21 am

    I love your workout recaps! They give me inspiration every week!

    • Jen September 2, 2014, 2:29 pm

      awesome! good to hear and thanks for the feedback!

  • Aine @ AwksIrishGirl September 1, 2014, 4:50 am

    Well impressed at your balancing skills, that looks amazing!

  • Jenn@Mark My Miles! September 1, 2014, 5:49 am

    I have tried SUP before and loved it. I have never tried SUP yoga though. I love reading about your weekly workouts, I get ideas from them. Have an awesome Labor Day!

    • Jen September 2, 2014, 2:29 pm

      try some yoga on the board next time. it’s fun! thanks for the feedback! πŸ™‚

  • Andrea September 1, 2014, 5:59 am

    I LOVE reading your workouts. First off, your cross fit wods give me ideas of stuff to add into my stretch training and secondly, I too try to balance a couple different activities; I do yoga sculpt, Bootcamp, and strength training. It really helps me to read how you balance your week. I often try to do too much and get frustrated with myself for not getting it all in. Reading your weekly workouts definitely helps me remember to balance. Please don’t stop!!! Haha

    • Jen September 2, 2014, 2:31 pm

      andrea – thanks so much for the positive feedback on the workout recaps. it’s so great to hear that you find them helpful…especially in regards to balancing several types of workouts.

  • Kacy September 1, 2014, 7:28 am

    I just tried SUP for the first time this summer too! It is so much harder than it looks, but definitely fun! Something about being on the water is always so relaxing and invigorating all at once. I like seeing your workouts…especially the walks with Sullie when you talk to your grandmother/mom!

    • Jen September 2, 2014, 2:31 pm

      i agree! it’s just therapeutic to be on the water!

  • Amanda September 1, 2014, 8:15 am

    haha, I’ve always wanted to try paddle board yoga! And I love hearing your workout recaps because I think you have such a good balance-I love seeing how your weeks can fluctuate but usually have a sense of balance between running, yoga, and crossfit/strength!

    • Jen September 2, 2014, 2:31 pm

      great, thanks amanda! i’m all about the mixing it up! πŸ™‚

  • Hannah September 1, 2014, 9:28 am

    I have never commented before but I’ve been reading your blog forever. Please please please don’t stop the weekly workout summaries, it gives me great ideas!

    • Jen September 2, 2014, 2:32 pm

      hannah – thanks for reading and taking the time to comment. i will keep them going!

  • Julie @ Running in a Skirt September 1, 2014, 9:58 am

    Your workout recaps are a little more interesting than most because they are so varied! I’d say keep it up!
    Beautiful poses on the water! So cool!

  • She Rocks Fitness September 1, 2014, 11:18 am

    I have yet to try SUP, but I know that I eventually will one of these days…Dang woman look at those workouts…40 burpees…YUCK, but high-fives to you! πŸ˜‰

    • Jen September 2, 2014, 2:32 pm

      i just love burpees…seriously. i don’t know what’s wrong with me.

  • jenni September 1, 2014, 12:37 pm

    yes i love your weekly workout recaps!

    • Jen September 2, 2014, 2:33 pm

      thanks for the feedback jenni!

  • Elizabeth September 1, 2014, 1:47 pm

    I like the workout recaps!! It gives me ideas and motivation!! πŸ™‚

    • Jen September 2, 2014, 2:33 pm

      awesome, thank you elizabeth!

  • Amy H September 1, 2014, 6:12 pm

    Love SUPY! Down at the beach, every board goes out with a small anchor attached to it so that for the duration of the class you don’t have to worry about floating away. Given, we are in the sound so the water isn’t too deep at low tide, but it does allow you to focus more on the class. Sure doesn’t make the board more stable though!

    • Jen September 2, 2014, 2:33 pm

      that sounds like a very helpful and functional addition to SUPY!

  • Bre September 1, 2014, 8:09 pm

    Please don’t cut out the workouts! I try them all the time and love it!!

    • Jen September 2, 2014, 2:34 pm

      i won’t! thanks to all for the feedback and letting me know that you use them!

  • Amber September 1, 2014, 10:20 pm

    I love the weekly workout recaps! My favourite part is seeing how you balance everything as I also try to balance strength training + yoga + running!

    • Jen September 2, 2014, 2:34 pm

      thanks amber! i’ll keep it up!

  • Whitney September 2, 2014, 12:02 am

    the weekly workouts are the post I wait for each week, please don’t stop!! I love how varied each week is, it suits my style of working out and motivates me to move and exercise each day.
    Your workouts (esp your crossfit and circuit training) have really helped me start on my journey to build strength as you provide such a great example of safe and balanced training.

    • Jen September 2, 2014, 2:34 pm

      whitney – this comment makes me so happy! it’s great to hear that they’re helpful and inspiring you to add more strength!

  • becky September 2, 2014, 6:52 am

    I love the weekly workout reviews and please please include your time or rounds completed for the crossfit. i’m trying to add more workouts in my garage (2 kids) and your times give me a goal to shoot for- every other crossfit website i’ve found does not include times and i have nothing to shoot for!

    • Jen September 2, 2014, 2:35 pm

      that is great feedback becky! i’ll try to make sure to post either my time/rounds or a good goal time/rounds to shoot for!

  • Sandy September 2, 2014, 3:15 pm

    Hi Jen, I love your blog and especially your weekly workout post! I’m a marathon runner but I also love to lift weights and I sometimes find it difficult to strike a good balance between the two. I think you have really nailed it as you seem to enjoy both activities equally throughout the week. A lot of other blogs out there are either pro running or pro weights. You may have also convinced me to give crossfit a go. I think the high intensity of the crossfit workouts will work well for me and compliment my overall fitness goals. Thanks for sharing πŸ™‚

  • Erin September 4, 2014, 8:56 am

    You look amazing in your stand up paddle board photo – I”m going to have to print that out for inspiration! So cool to see a different view of yoga on the paddle board!!

  • Dixie September 4, 2014, 12:41 pm

    Yes, please keep posting workouts as well as your workout recaps. I just found your blog a couple weeks ago & have already done several of your workouts. I do HIIT & crossfit at home with my 7-month old, so you’re workouts are perfect for me. Thanks for posting them & for also showing that you eat “treats” sometimes & still look amazing.

  • Amy September 4, 2014, 4:32 pm

    Sorry, I’m just catching up on your blog…I just tried paddleboarding for the first time Monday…so fun, but definitely don’t think I’m ready for inversions on there lol. I love that you post workouts/recaps. I’ve actually printed quite a few of them out and take them with me when I go out of town for some quick workouts…so thanks!

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