The No-Equipment Full-Body Workout Pro Kitesurfer Lyde Heckroodt Swears By

You can do these bodyweight and core exercises at home.


Ondela Mlandu |

Kitesurfing pro Lyde Heckroodt has been riding the waves since she was 11 years old. This South African Wave Riding Champion and kitesurfing legend doesn’t always have access to a gym, but this is how she switches up her routine to get a full-body workout. You can do it too:

Beyond kitesurfing bodyweight exercises

1/ Wall ball throws (3 sets of 15 reps)

Stand in front of a wall holding a 10kg medicine ball with both hands at your chest. Set your feet at shoulder width with toes turned slightly out. Squat down until your hips are below your knees, keeping your lower back flat. Explosively come up and throw the ball upward and against the wall, aiming for a spot about two metres up. Catch the ball as it comes down and immediately begin the next squat.

2/ Single leg squat (3 sets of 15 reps on each leg)

Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

READ MORE: Which Is Better: Body Weight Training Or Weightlifting?

3/ Push-up with exercise ball (3 sets of 15 reps)

Lie with your belly on the ball and walk your hands forward until the ball rests under your legs. Inhale as you lower towards the floor with the upper body, bending your elbows out to the side. Straighten your elbows and exhale as you press back up into starting position.

READ MORE: 10 Perks Of Body Weight Training You Should Know

Beyond kitesurfing core exercises

1/ TRX strap tuck-ins (4 sets of 20 reps)

Start in a push-up position with your hands under your shoulders and both feet in the TRX straps. Pull both knees in at the same time. Extend both legs back out to the starting position.

READ MORE: Kayla Itsines Swears By The Mediterranean Diet To Fuel Her Hardcore Workouts

2/ Plank on exercise ball (4 sets of 1 minute each)

Separate your feet about hip-width (or even shoulder-width) distance in your plank with your forearms on the ball. Imagine that you have a big mixing spoon between your clasped hands and create a circular motion with your forearms, similar to stirring a big pot. Keep the movement in your upper body only, using your core to stabilise you. Be sure to stir the pot in both directions.

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3/ Full V-tucks (4 sets of 20 reps)

Start in the hollow body position, then raise your arms and legs up at the same time so that you end up touching your toes or getting close to them. Try not to rock in this position, and focus as much as possible on pointing your toes (to help you engage your leg muscles) and bringing your core into the floor. Return to the hollow body position before starting again.

READ MORE: This Is THE Core Workout This Trainer Recommends For Abs Of Steel

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READ MORE ON: Fitness SA Women In Sport Workouts

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