In the presence of warm weather and sunshine, we are motivated to get outdoors and stay active with our favourite summer sports. Among those favourite summer-time activities are a variety of board sports such as surfing, wakeboarding and stand up paddle boarding, all of which demand a great deal of core strength and stability. Use this Queenax™ UFO workout to help  boost balance, coordination and core control to keep you strong even into the off-season. 

Equipment Needs

• Queenax™
• UFO 

Workout Guidelines 

Maintaining proper body position and core stability, use the UFO to perform timed bouts of movement. Complete each movement for 60 seconds in a complete circuit, allowing adequate time for transition between exercises and repeat 2-3 times.

Squat with Lateral Swing 

1. Set the Superfunctional bar at level 4 or 5 of straps.
2. Stand on UFO and hold on to front Superfunctional bar.
3. Use hips to initiate a lateral shifting motion.
4. Push off opposite foot to drive movement from side to side.
5. Once motion is established, add a squat.

Pendulum

1. Set feet on UFO and lift into a plank. 
2. Shift the platform side to side, and as speed increases, pull knees toward elbow on one side. 
3. At end of range of motion, swing back to centre. 
4. Repeat on opposite side, maintaining rhythm and flow.

Crop Circles 

1. Set the Superfunctional bar at level 4 or 5 of the straps.
2. Stand on the UFO and hold on to front Superfunctional bar.
3. Use your hips and ankles to initiate circular swing.
4. Drive oscillating motion with hips and ankles.

Swinging Overhead Reach to Reverse Crunch 

1. Lie supine on UFO with knees bent.
2. Extend and bend knees to initiate swinging motion.
3. Extend legs and arms overhead and then pull arms to knees to drive swing forward and backward.

Circular Rollout on Knees 

1. Kneel on a mat and set hands on UFO.
2. Extend arms, shift weight and trace a circle.
3. Return to starting position and repeat in opposite direction.
4. As strength, confidence and control develop, the size of the circle will increase.

To add intensity to this exercise, try it on your feet in full plank position.