Workouts with 3 difficulty levels:
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Day-before-surf (prepare for the next surf session)
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Paddling (arms, shoulders, back)
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Popup (upper and lower body, core flexibility, popup practice)
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Core muscles
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Back muscles
Day-before-surf workout
18 moves
3 difficulty levels
20-32 minutes
This workout is designed for the day before surfing. It gets you primed for the next day's session with a balance of exercises for arms, shoulders, back and core muscles.
You should not be completely exhaused after this workout - choose a lighter version if needed so that the next day you can hit the water feeling fresh and ready to rip.
Paddling workout
3 rounds, 5 moves
3 difficulty levels
20-29 minutes
This workout concentrates on the most critical aspect of surfing - paddling power and endurance. Without paddling power you don't get to the lineup, you can't try to popup and ride a wave. If you have time for just one workout per week, make it this one.
Popup workout
9 moves
3 difficulty levels
8-13 minutes
You want your popup to be fast and precise, so that you get firmly to your feet each time and down the line as quickly as possible. This workout tests your arms, core and legs with the aim of that effortless looking popup you see on surf videos all the time.
Core workout
12 moves
3 difficulty levels
13-21 minutes
This workout targets your core muscles.
Back workout
5 moves
3 difficulty levels
6-11 minutes
This workout targets your back muscles.
Pre-surf warmup
18 moves
9-18 minutes
When you arrive on the beach and check out the surf, its always good to warmup. This workout covers the main muscle groups you will be needing during a surf session.
After surf stretching
11 moves
14 minutes
After a heavy session its good to stretch the whole body and get ready for the next day...
Morning mobility
13 moves
10-19 minutes
A great way to start the day, stretching and improved mobility to boost your surfing.