Are you suffering from a lack of this?

In SUP Fitness, General by Daniel

Life is about having fun.


It's about many things - hard work, achievement, struggle, change, and more.

But fun should always be something you create in your life.


Because fun is what we remember the most. It's what we tell stories about and makes us feel connected to ourselves and the world around us.

It's the main reason why we participate in hobbies...

Like SUP.

And the best part about enjoying SUP?

It's versatility.

If you've been following along we've already covered such topics as Wildlife Excursions, SUP Yoga, even SUP Surfing...

Each activity a unique experience on its own.

This week though...

We're going to dial it back and shine a light on the relaxing side of SUP - SUP and Sip Tours and Full Moon Paddling and how these types of paddling tours will increase your fun on the water!

But before we get there - make sure you read to the end - your SUP-inspired workout of the week is linked below!

SUP and Sip

By the name alone you may have been able to guess what this activity entails. But for the uninitiated let's take a moment and use our imagination...

It's a warm summer evening. The wind has calmed down and left the water reflecting like glass. Still and silent.

On the dock, you're unloading a SUP surrounded by friends, both old and new.

You're all excited, eager to get onto the water and start paddling. Some participants are still new to the activity, and others are experienced.

Your guide tells everyone to follow them along the route, seeing sights, birds flying through the still air, maybe even a dolphin or two depending on your location.

The group makes it to the destination - a dock built alongside a well-known restaurant.

Everyone pulls their boards onto the wooden walkway and makes their way to the bar for a few drinks.

The sun is beginning to set as the drinks settle into the pit of your stomach, you relax and partake in lively conversation before heading back onto the water for a sunset paddle.

It's a great way to spend an evening you think. And you can't wait to do it again.

...sounds like a ton of fun right?

Well then...

Make it a "must-do" activity to add to your summer calendar! And in case you're looking for a couple of outfitters who can give you a great time on the water, be sure to check out...

Napa Valley Paddle, Napa, CA

The famous Napa Valley's wine country meets SUP and Sips - what could be better?

"Ride the relaxed current of the Napa River with the wind at your back, one-way through the Carneros region. Meander along the restored Napa River from the saltwater estuary to freshwater forest. Explore the Champagne region by kayak or paddleboard with sweeping views of Mt. Veeder, Mt. Diablo, and Coombsville and the occasional otter."

Buddy Deal: 10% off services

Peace Love SUP, Mashpee, MA

"This tour not only includes a beautiful stand-up paddle experience on Cape Cod… it also includes a glass of wine at Cape Cod Winery with live music, clam chowder, and raw bar available for purchase. The tour is open to all skill levels and includes equipment and one glass of wine at Cape Cod Winery. Come paddle and then sit, sip, listen and relax."

Buddy Deal: 10% off services

Full Moon Paddling

Last week, we covered Sunset paddles. This week, we're going to take it one step farther and imagine what it's like to paddle under a full moon!

It's just after sunset and the afterglow of the sun is still sprinkling onto the horizon. You see your board floating in the water, glowing with the help of a large LED light attached to the bottom.

The water it sits in is illuminated and it's alive.

Curious creatures swim underneath in the clear water and just when you're about to leave the launch point, the moon begins to rise from beyond a stream of clouds. The night is clear and the energy is flowing through your veins.

Time for an adventure into the dark.

Check these outfitters out for your chance to experience paddling under a full moon!

PaddleLit, Nayarit, Mexico

"Experience the mangroves under the stars, where you will see iguanas and plenty of gorgeous wildlife along the way. We'll paddle down the canal before we head out to the gorgeous sunset, where we will rest and chat while we wait for the Full moon to pop up behind the mountains. This will be a memorable sight. We will then head back to our launch point where we will serve you beverages and snacks."

Pappa Surf, Bahamas

"Enjoy a 1.5 hour paddle under a full moon where you will be guided by an illuminated board and your illuminated senses. You will most likely see curious wildlife such as turtles and fish swimming underneath your board as we tour the waterways and shoreline. We also have sunset dinner options available to participants."

Ready to give a SUP and Sip or a Full Moon Paddle a try?

Then be sure to do a quick search on our Location/Activities page, find an outfitter in your area, and book it today!

But before you get amped up to get on the water, we hope you've been following along with our weekly workouts to get you into great shape for Spring SUP.

This week we have a technical workout written by Beverly Hosford over at ACE Fitness designed specifically for Stand Up Paddleboarding.

In it she discusses the movements that are required in SUP and how to translate them into a set of exercises you can practice on land.

Use this program as a way to get into great shape, but more specifically, paddling shape.

Three Essential Components in a SUP-specific Workout


Having strong feet is an important component to staying upright on a paddle board. Exercising barefoot is an easy and effective way to train your feet and ankles. 


Core: The abdominal muscles help stabilize your body. When strong and engaged, they work as a team with the legs and arms to create more efficiency during SUP. 

Legs: The quadriceps, hamstrings, and gluteals support the body on the paddleboard. The stronger they are, the easier it will be to stay upright while rowing. 

Arms: The latissimus dorsi muscle in your upper back is one of the major movers for paddling, but so are the triceps, biceps, deltoids, and pectorals. 

All of these muscles are targeted during the SUP workout, below.


Finding a rhythm between staying stable and torso rotation is the key. As you get more advanced, the torso needs to rotate to move the paddle efficiently. Choosing exercises to mimic this movement helps train the right muscles. 

Start doing the following exercises a few weeks before you plan to get out on the water. If you’ve already been SUPing, exercise is still beneficial to use on the off days.

Dobrosielski says that swimming is an ideal way to get aerobic training, utilizes relevant muscles and motor patterns for SUP. 

Stand Up Paddle Board Exercises

Perform each exercise for 30 to 60 seconds and repeat one to three times. 


Goal: Strengthen ankle muscles for balance and stability 

  • Sit on the ground and wrap a band around the top of foot. Attach the band in front of the body to something that won’t move.
  • Slowly pull the mid-foot toward the shin. Feel the shin muscles contract.
  • Keep your toes relaxed, which will help you focus on using your ankle rather than your toe extensors. 


Goal: Strengthen the feet muscles and teach the body to balance on an unstable surface 

  • Place one foot in front of the other, heel to toe.
  • Cross hands across chest.
  • Hold for 30 to 60 seconds on each side. 

Challenge: Close your eyes.


Goal: Train the arms and latissimus dorsi to move the paddle effectively 

  • Stand with feet hip-width apart. Pull a resistance band or cable back slowly.
  • Stop the elbow at the side of the body and tuck the shoulder blade into the spine.
  • Alternate pulling with the elbow bent and straight. 

Challenge: Stand on the opposite leg as you pull and rotate the torso slightly.


Goal: Strengthen the hamstrings with instability. Work one leg at a time, which can help strengthen your weaker leg. 

  • Stand on one foot and reach one leg back and the opposite arm forward.
  • Try to get your body parallel to the ground. 

Challenge: Repeat without putting your leg down and then switch sides.


Goal: Strengthen the core and upper body muscles; make it easier to push up from a kneeling position on the paddleboard and get back down when needed. 

  • Assume a push-up position, with hands under the shoulders and feet hip-width apart.
  • Keep shoulders away from ears. 

Challenge: Lift one arm off the ground and reach toward the sky. This will mimic the rotation required when on the board with the paddle and strengthen the core with a rotational component. 


Goal: Strengthen the legs to help you get up and down from a kneeling position and stay in an athletic stance when rowing with the paddle. 

  • Stand with feet hip-width apart and press the hips back, as if sitting in a chair.
  • Being able to touch the ground is a bonus and will help with transitions on the board. 

Challenge: When you rise up from the squat, bring one knee up and stand on the other leg and hold for two breaths.

Use this week's article/workout to begin designing your own...

And once you maintain consistency...

You'll be able to participate in as many SUP and Sips as you'd like -


That's it for this week - if you have any questions about Perfect Paddles or the workout, be sure to hit us with a reply, we read every email sent our way.

And in the meantime, remember to stay stoked!

-The Perfect Paddles Team

P.S. To see more helpful posts just like this one - become a member today! We offer exclusive content just for our members - additional activities to try, savings on Buddy Deals across the world, information on SUP Holidays and how to save, fantastic deals on the best SUP gear around, and more! Check it out!