After a request from my brother, a huge surfing fan, I’ve put together a surfing workout that is ideal for anyone taking on the waves this Summer… and even for those who aren’t.  Surfing is an outrageously good full-body workout, so feel free to attempt this workout at home or the gym if you want to tone up, improve your fitness or simply feel like a challenge.  All you need is a couple of dumbbells and a reasonable level of fitness.

What is “Surfing Fitness”?

Not everyone can get to the beach regularly, so being able to keep your “surfing fitness” level up at home or the gym means better surfing when you do finally get there.  The goal of “surfing fitness” is to help you surf for longer without fatigue, improve your board control and ultimately enjoy the surfing experience without injury, soreness or constant wipeouts. 

There are five main areas of fitness you need to work on to achieve this:

1) shoulder/back/arm endurance – for paddling out to the waves
2) explosive chest/triceps/hip flexor power - for the pop-up
3) isometric leg strength – for holding your position on the board
4) core strength and stability – for balancing/staying on the board
5) abdominal tone – because surfing with a gut just isn’t a good look!

Your surfing workout needs to improve all five areas of fitness and mirror the surfing experience as closely as possible, minus the splashing about and shark attacks.  The best way to do this is with a circuit that replicates each stage – paddling out, the pop-up, riding the wave home and recovery for when you wipeout and have to get back on the board.

Needless to say, there are very few muscles that aren’t getting worked so only attempt this if you’re in fairly good shape already.

The Surfing Workout Circuit

Warm up by mobilizing all the major joints – shoulders, elbows, hips and knees.  A simple and quick way to do this is to march on the spot for 2 minutes.

1. Alternate Shoulder Press x 50 - You’ll need two dumbbells, 1 to 5kgs depending on your fitness level.  Standing or sitting, hold the dumbbells just in front of your shoulders, palms facing forward.  Push the left dumbbell up and overhead, then as you lower to the start position push the right dumbbell up and overhead.  That’s 1 rep, then repeat.

2. Alternate Bentover Rows x 50 - Standing, feet shoulder width, slight bend in knees.  Bend forward from the waist, hold the dumbbells together directly under the chest, straight arms.  This is your start position.  Lift the right dumbbell up and under your armpit, then as you lower to the start position lift the left dumbbell up and under your armpit.  That’s 1 rep, then repeat.

3. Shoulder Rotations x 50 - Standing, feet shoulder width, slight bend in knees.  Holding a 1 or 2kg dumbbell in each hand, raise your arms out to your sides at shoulder level and hold that position.  Start moving your hands in controlled circles the size of dinner plates. One circle is 1 rep.  Do 25 circles forwards, then switch directions and do 25 circles backwards.

4. Cobras x 10 - Lying on your front, chin tucked in.  Rest your hands board width apart either side of your chest, directly under your armpits.  Using the muscles of your middle/lower back, lift your torso up off the ground, arching your back.  Hold for 3 seconds at the top, then slowly lower yourself back down to the start position.  That’s 1 rep, then repeat.

5. Tricep Push Ups x 10 - Lying on your front, hands board width apart either side of your chest, directly under your armpits, fingers pointing forward.  Keeping only your hands and toes in contact with the ground, quickly and powerfully push yourself up until your arms are straight, then slowly lower yourself back down until your chest is 3 inches from the floor.  That’s 1 rep, then repeat.

6. Squat Thrusts x 10 - Start in the top position of your push up, hands board width apart either side of your chest, arms straight, on your toes.  In one swift movement draw your knees under your body towards your chest until you are on your toes in a crouched position.  Reverse the movement thrusting your legs back to your start position.  That’s 1 rep, then repeat.

7. Isometric Squat x 10 - Standing with your feet outside shoulder width, toes pointing forwards.  Bending from the knees, lower your bottom downwards and backwards as though about to sit down.  Once your knees are at roughly 90 degrees hold yourself in a crouching squat position for 10 seconds then return to your start position.  That’s 1 rep, then repeat.

8. Pop Ups x 10 - Combine the previous 4 movements from a lying position, so that in one flowing movement you ’snap’ into a side-on squat position.  The movement must be done very quickly – cobra > push up > squat thrust, twisting your body sideways as you arrive in your isometric squat position.  Do this in a space no bigger than your surfboard.  That’s 1 rep, then repeat.

9. Opposite Reach x 10 - On all fours, hands directly under shoulders, knees directly under hips, stomach drawn in.  Simultaneously lift your right arm forward and your left leg back, then hold this position for 3 seconds.  Return to the start position, then repeat with the left arm and right leg again holding for 3 seconds at the top position.  That’s 1 rep, then repeat.

10. Crunches x 10 - Lying on your back, knees up, with a 90 degree bend in the knees.  Cross your arms over your chest, keeping your chin up off your chest.  Curl your torso upwards and forwards as though trying to get your elbows to touch you hips.  Hold for 3 seconds at the top, then slowly return to the start position.  That’s 1 rep, then repeat.

Each exercise should take 1 minute, so the circuit of 10 exercises should take no more than 10 minutes, with no rest between exercises for optimum results.  A beginner might attempt the circuit once (10 mins) or twice (20 mins), but you can repeat the circuit anywhere up to 4 or 5 times (40 to 50 mins), depending on your fitness level.  Always cool down with a full body stretch after the workout.  Do this workout 3 or 4 times a week and within a month you’ll see and feel the benefits.

And finally…I’m retiring to Hawaii to become a surfing instructor… 

 

Tags: fitness, workout