Kiteboarding requires a high degree of balance and strength. It is a full-body sport. Therefore, a kiteboarding workout plan should target the entire body to increase strength and muscle tone. The kiteboarding workout routine is an intermediate plan that kiteboarders should do three days per week.

Kiteboarding Upper Body Workout

The first kiteboarding workout targets the chest, back, shoulders, arms, and abs. It is a simple workout consisting of five exercises. The workout includes a mix of machine, free weight and body weight exercises to strengthen and tone the upper body.

Exercisers perform three sets of free weight and machine exercises using a repetition range of 10 to 12 reps. Three sets of a moderate rep range is ideal for muscle toning. The body weight exercise, pull-ups, is performed in three sets of eight to 10 reps, which is also effective for strengthening the upper body.

The plan includes higher reps for the cross-body crunch, the workout's ab exercise. The core muscles require more reps to get results than other muscles groups. Exercisers should rest for one minute between each exercise to let their muscles recharge.

Kiteboarding Barbell Workout

The barbell workout is a longer routine with 13 exercises that work the upper and lower body. Exercisers need a barbell along with a pair of dumbbells, an exercise plate and a chin-up bar to do this kiteboarding workout.

All exercises except power cleans and the core exercises are done in sets of three with eight to 12 reps, which is ideal for muscle gains. Exercisers perform three sets of 20 to 24 ab plate twists to strengthen the front and side ab muscles.

Power cleans are a full-body exercise. In the kiteboarding workout, exercisers use pyramid sets for this exercise. Pyramids include changing the number of reps on each set. Bodybuilders favor pyramids as a method to increase muscle size. Exercisers do four sets of power cleans, first with eight reps, then six reps, and then with two sets of four reps. The lower reps allow people to use heavier weights, which emphasizes maximal strength gains.

Kiteboarding Pilates Workout

The kiteboarding Pilates workout combines popular Pilates exercises with other body weight exercises and plyometrics. The workout begins with three sets of 30 to 40 jumping jacks, which warms up the body and increases the heart rate. Two more plyometric exercises, burpees and mountain climbers, follow the jumping jacks. These exercises improve endurance, burn calories and increase muscle tone.

The next part of the workout comprises three sets of leg exercises. The rep range is 10 to 12 reps. Each exercise is a single-leg exercise, meaning each leg works independently for an entire set. This ensures that the legs gain strength equally.

The workout ends with the Pilates exercise known as the bird dog, push-ups and crunches. These exercises work the core and upper body. Exercisers use a repetition range of 20 because the core can handle a high rep range. Intermediate exercisers should have no trouble performing 20 push-ups. Short rests of only 30 seconds are used between exercises to keep the heart rate up.

The kiteboarding workout routine is a complete strength training program, but exercisers should perform their own warm up and stretches before workouts. Warming up and stretching lessens the chances of injury.