10 minutes full SUP and Surf Warmup video, v9

2026-04-22T00:00:00+00:00

This is my 10 minutes warmup routine before my morning SUP session, version 8. Follow-along, 10 minutes exactly, no intro/outro.

https://youtu.be/4FUwYA6NgWs</a>

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Altough I insist on things important for SUPing (calves, trunk twists, burpees) it can be used as a warmup routine for all uses. No commentary nor music track as I do not want to wake up the house on my dawn patrols :-) Add yours if you want to.

As I am 65 yo, and I SUP/surf very early to avoid crowds, I need a full 10 minutes warmup to avoid injuries. I thus do it at home just before driving to the beach, otherwise I could not discipline myself to do it on the beach. If you are younger, or before an afternoon session, just play the video at 2x speed for a 5mn quicker warmup :-)

This 10-minute warmup video provides a series of 30-second exercises designed to activate the muscles and joints. The goal is to lubricate the joints, to warm up, not to reach maximum flexibility. Avoid pushing into full stretches. Use furniture for support if needed to ensure a safe range of motion.

It is a compilation of 30 seconds sections, copied from the Youtube warmup videos below (in order of appearance). Refer to them for details and explanations.

Calves: https://www.youtube.com/watch?v=7Zs4hh4cp98</a>

Lunges front: https://www.youtube.com/watch?v=79yebGL3NX0</a>

Ankles: https://www.youtube.com/watch?v=kRwSyXzVtNk</a>

Trunk Twists: https://www.youtube.com/watch?v=LqdvhvePVFU</a>

Full Body: https://www.youtube.com/watch?v=VecbXgWY0DI</a>

Hip rotations: https://www.womenshealthmag.com/fitness/g26554730/best-warm-up-exercises/</a>

Lunge Twists: https://www.youtube.com/watch?v=6jy4HYOhRmI</a>

Burpees: https://www.youtube.com/watch?v=yewKJShD1EU</a>

New in this v9:

The countdown timers were missing in all sections!</li>

This v9 replaces the v8 version at: https://youtu.be/Bwe6kBA-sPc</li> </ul>

Colas.Nahaboo.net - fitness

10 minutes full SUP and Surf Warmup video, v9