Aloha my little surfer girls! I recently did some more research on Alana's workout schedule, and found a couple awesome sites that provided detailed info on her fitness regimen. Check it out!
Surf Training with Alana
Improve Your Surfing with Alana's Trainer, Summer.
It’s a typical winter day on Kauai. It is 70 degrees, windy, rainy with a bit of sunlight shining through the clouds. Alana walks in the studio. I ask her how she is and how the surf is. She answers, “Fun, but a bit blown out.” She’s an optimist I know and will usually make the best out of every situation. She says I’m ready for “a really good workout”. I know what this means; Alana is one of my strongest clients. And I've been doing this for 12 years with all levels of professional athletes. She is amazing. She is an animal...this will be a tough workout. Here is her workout:
We start our workout with running on the BOSU ball. This allows the tendons, ligaments and core temperature to become elevated. Alana is graceful, coordinated, yet humble.
Here we go...
Start with reverse lunges on a high step (15 repetitions), front plyometric lunges (15 repetitions, 15 pulses). Next, a chest fly with leg lift (15 repetitions), plié squat jump (20 pulses), a 3 minute round of boxing (alternating kicks and upper body combinations), tricep dips on a bench with feet elevated on the BOSU ball, side extensions on the stability ball, donkey kicks with ankle weights, crunches on Bender Ball, and rows on TRX. Here is the kicker: Alana does this 3 times through. It takes an hour with no rest. The hour flies by and Alana moves with no breaks. We end with 5 minutes of yoga stretches.
A fit method workout consists of all the five components of fitness; cardiovascular, core, flexibility, strength and endurance. There are no breaks except for a quick sip of water. It’s demanding and challenging but when your done you feel like you have pushed your body to the limit.
—Summer Mencini, Certified Personal Trainer/Owner of Fit Kauai
I broke down everything she said into an easy-to-follow workout routine. However, I didn't know what 'side extensions on a stability ball' were. If you know, please comment.
Surf Training with Alana
Improve Your Surfing with Alana's Trainer, Summer.
It’s a typical winter day on Kauai. It is 70 degrees, windy, rainy with a bit of sunlight shining through the clouds. Alana walks in the studio. I ask her how she is and how the surf is. She answers, “Fun, but a bit blown out.” She’s an optimist I know and will usually make the best out of every situation. She says I’m ready for “a really good workout”. I know what this means; Alana is one of my strongest clients. And I've been doing this for 12 years with all levels of professional athletes. She is amazing. She is an animal...this will be a tough workout. Here is her workout:
We start our workout with running on the BOSU ball. This allows the tendons, ligaments and core temperature to become elevated. Alana is graceful, coordinated, yet humble.
Here we go...
Start with reverse lunges on a high step (15 repetitions), front plyometric lunges (15 repetitions, 15 pulses). Next, a chest fly with leg lift (15 repetitions), plié squat jump (20 pulses), a 3 minute round of boxing (alternating kicks and upper body combinations), tricep dips on a bench with feet elevated on the BOSU ball, side extensions on the stability ball, donkey kicks with ankle weights, crunches on Bender Ball, and rows on TRX. Here is the kicker: Alana does this 3 times through. It takes an hour with no rest. The hour flies by and Alana moves with no breaks. We end with 5 minutes of yoga stretches.
A fit method workout consists of all the five components of fitness; cardiovascular, core, flexibility, strength and endurance. There are no breaks except for a quick sip of water. It’s demanding and challenging but when your done you feel like you have pushed your body to the limit.
—Summer Mencini, Certified Personal Trainer/Owner of Fit Kauai
I broke down everything she said into an easy-to-follow workout routine. However, I didn't know what 'side extensions on a stability ball' were. If you know, please comment.
Front Plyometric Lunges
Harder: Use dumbbells
3 sets of 15 reps and 15 pulses
Instead of alternating in place like in the video, try to actually jump a few feet and land in the same lunge position. Repeat with the other leg until you have done 15 reps for each leg (30 altogether).
Harder: Use dumbbells
3 sets of 15 reps and 15 pulses
Instead of alternating in place like in the video, try to actually jump a few feet and land in the same lunge position. Repeat with the other leg until you have done 15 reps for each leg (30 altogether).
Tricep Dips on Bench with Feet Elevated on BOSU Ball
Summer never said how many dips Alana does, so try to do as many as you can. You can also elevate your feet on another type of stability ball, or chair.
Summer never said how many dips Alana does, so try to do as many as you can. You can also elevate your feet on another type of stability ball, or chair.
Donkey Kicks with Ankle Weights
Summer never said how many reps of these to do, so 20-30 for each leg seems pretty reasonable. As far as the ankle weights, start off with lighter weights, and as you progress, use heavier ones.
Summer never said how many reps of these to do, so 20-30 for each leg seems pretty reasonable. As far as the ankle weights, start off with lighter weights, and as you progress, use heavier ones.
Side Extensions on Stability Ball
I was unsure as to what these were, even after much research. If you know what this workout is, let me know in the comments.
I was unsure as to what these were, even after much research. If you know what this workout is, let me know in the comments.
3 Minute Round of Boxing (Alternating Kicks and Upper Body Combinations)
Only complete the first 3 minutes of this routine.
Only complete the first 3 minutes of this routine.
TRX Rows
Here's a video showing you what "rows on the TRX" are. Summer never said how many Alana does, so since you have to do this entire workout three times through (with no breaks), give it all you've got each time, especially the final time you do this.
Here's a video showing you what "rows on the TRX" are. Summer never said how many Alana does, so since you have to do this entire workout three times through (with no breaks), give it all you've got each time, especially the final time you do this.
Bent Over Rows: Similar to a TRX
This is a great exercise for those of you that don't own a TRX. You will need a couple dumbbells.
Bend over at the waist, holding your arms straight down, as if you're trying to touch your toes. Then, simply pull the dumbbells to your chest. Be sure to keep your abs braced and back arched while doing this. Squeeze your shoulder blades together at the top.
5 Min Yoga Cool Down Stretching
Now for the 5 minutes of yoga stretches to wind down from this workout and relieve some soreness.
This is a great exercise for those of you that don't own a TRX. You will need a couple dumbbells.
Bend over at the waist, holding your arms straight down, as if you're trying to touch your toes. Then, simply pull the dumbbells to your chest. Be sure to keep your abs braced and back arched while doing this. Squeeze your shoulder blades together at the top.
5 Min Yoga Cool Down Stretching
Now for the 5 minutes of yoga stretches to wind down from this workout and relieve some soreness.
Daily Personal Training with Alana
“The only thing that's keeping me sane on this little island is Bay Fitness yoga, boxing, and Tabata intervals.
She was homesick and going mad stuck in a cyclone with a group of lunatics, especially the fitness instructor.
Alana’s fitness level was extremely high and she had to be extended through high intensity interval sessions such as “12 rounds," “tri-sets,” and “300″ mainly consisting of cardio, body weight, core, boxing, skipping, and human trainer exercises. In group sessions she would always stay behind and ask to do more core and boxing.
We would often finish with a core session on the human trainer including knee raises, oblique crunches, side plank raises and rotations, pikes, and bridge extensions. She was also keen on maintaining her famous glutes through lunging, squatting, kickboxing, and single leg squats on the human trainer.
Now for a walk-through of all these exercises, so you can easily follow them on your phone while you workout!
“The only thing that's keeping me sane on this little island is Bay Fitness yoga, boxing, and Tabata intervals.
She was homesick and going mad stuck in a cyclone with a group of lunatics, especially the fitness instructor.
Alana’s fitness level was extremely high and she had to be extended through high intensity interval sessions such as “12 rounds," “tri-sets,” and “300″ mainly consisting of cardio, body weight, core, boxing, skipping, and human trainer exercises. In group sessions she would always stay behind and ask to do more core and boxing.
We would often finish with a core session on the human trainer including knee raises, oblique crunches, side plank raises and rotations, pikes, and bridge extensions. She was also keen on maintaining her famous glutes through lunging, squatting, kickboxing, and single leg squats on the human trainer.
Now for a walk-through of all these exercises, so you can easily follow them on your phone while you workout!
Knee Raises
Harder: Use ankle weights
2x15 for each leg
Harder: Use ankle weights
2x15 for each leg
Oblique Crunches
Harder: Use ankle weights
2x25
Harder: Use ankle weights
2x25
Side Plank Raises
2x15 for each side
2x15 for each side
Side Plank with Rotation
2x15 for each side
2x15 for each side
Pikes
Harder: Use ankle weights
2x25
Harder: Use ankle weights
2x25
Bridge Extensions
Harder: Use ankle weights
2x15 for each leg
Harder: Use ankle weights
2x15 for each leg
Lunges
Harder: Use dumbbells
2x25 for each leg
Harder: Use dumbbells
2x25 for each leg
Squats
Harder: Use dumbbells or a kettlebell
2x15
Harder: Use dumbbells or a kettlebell
2x15
Advanced Exercises
Add these to your workout once you feel ready and comfortable to become more advanced.
Single Leg Squat
Lateral Lunge
Add these to your workout once you feel ready and comfortable to become more advanced.
Single Leg Squat
Lateral Lunge
Continue following these two workout regimens for a month or so. Alternate each one to every other day. You'll notice improvement quickly. Switch it up, though, and incorporate your own favorite exercises to really give it your all. Good luck!