We all want Brad Ludden’s abs (especially that Cosmo girl in the background). That may or may not happen, depending on your dad’s DNA, but at least Ludden’s exercise regime the same routine he uses to stay in shape for competition kayaking can help you charge the gnar as soon as it’s warm enough to paddle.

Heres his advice:
Kayaking involves short bursts of intense output accumulating over the course of the entire day. Circuit training is the best way to prepare for it.
Two or three times a week, follow 20 minutes of running or biking with any three of the four exercises below.

Do a set of five to 15 reps of on exercise each minute, on the minute, for 30 minutes (for example, 15 overhead squats in minute one, ten dips in minute two, and five pull-ups in minute three; repeat).

As your strength grows, increase the difficulty and number of reps of each exercise. Keep your core engaged for all of these abs are the key to good paddling form later on.

Pull-ups are the best exercise you can do for paddling. Pull your knees to your chest to keep your core engaged. If you become fatigued late in the circuit, substitute a bent-arm hang, with knees drawn up.

Hand-stand push-ups strengthen the shoulders. Do a hand-stand against the wall and press your body up and down. Substitute normal push-ups late in the circuit.

Squats will help with boofing and boat angle. Hold an unweighted barbell overhead with arms slightly bent. Stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground. For more difficulty, add weights to the barbell; for less, use a broomstick.

Dips are also critical for your shoulders. Lower yourself between a pair of dip bars while squeezing your elbows toward each other. Keep your knees bent to engage the abs. When your arms are bent 90 degrees, press yourself back up until theyre straight. When youre too tired to go on, put your feet on an exercise ball behind you to make it easier to squeeze out a few more reps, and stop your whining.