Surfing Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Surfing Workout Plan

Surfing Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Surfing Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Surfing Core Stability Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Abs / Intermediate
3 sets, 00:01:00
3 00:01:00 --:--
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 20 reps00:00:20, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For this workout you are going to choose a lighter weight and try to really be explosive and quick with your movements.

Surfing requires pretty much every muscle in your body to be engaged. If you are weak in one or two areas of your body then you will not be able to achieve your maximum success as a surfer, whatever level you are at.

This surfing workout is going to help strengthen your entire body as well as help you improve your flexibility. Any seasoned surfer will be able to tell you the importance of being flexible. Before starting any of these workout you need to be warmed up and go through a dynamic stretch.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing. This surfing workou... more

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing.

This surfing workout program is easy to follow and will aid in all aspects of your fitness without requiring hours in the gym to reach the desired goal.

Surf Workout Routines are not Bodybuilding Routines

It is important to understand that surfing exercises are not focused on building an aesthetically perfect body. While muscle growth and definition may become added benefits, the purpose of the surfer workout is to build functional muscles that can perform and incur the demands placed on them while surfing.

One of the most important aspects of this type of training is improving core stability.

Balance Exercises for Surfing

A successful surfer knows that being able to stay focused, balanced, and make split-second adjustments is critical to ride a wave.

The first workout of the week, therefore, is devoted completely to core stability. This workout will focus on the predominantly weaker areas of the body. The only way to reap all the benefits of these moves, though, is to consciously engage the core throughout the entire workout, do not just go through the movements.

The Basics of the Surf Training Workout

There are four workouts total to be performed on four different days of the week. Each workout will focus on a different set of muscles, as well as a different aspect of your fitness.

The surfers workout includes yoga in the final workout of the week. Yoga for surfers is instrumental in gaining better balance and overall flexibility. Additionally, yoga offers an avenue through which one can attain better cardiovascular function and perform better in all other aspects of physical activity, all while providing the best injury prevention possible.

Outside the Gym

Surfer fitness is not entirely gained while performing exercises for surfing. Just as a basketball player will shoot hoops for hours outside the gym, the surfer must continuously practice and get in the water as much as possible. Eating right and adequate rest will further promote accelerated gains in strength and performance.

Perhaps the most important activity the surfer can do beyond the workouts for surfing is actively stretching every single day. Both static and dynamic stretching will prove beneficial to the surfer. Dynamic stretching involves movement, while static stretches are those that are held for a few seconds to a minute at a time. Do not forget to stay hydrated at all times to further promote the hard work being put in both in, and outside, the gym.

The surfing workout routine can dramatically increase your ability to surf better, as well as perform many other physically demanding sports and activities. The program is complete and, when followed diligently, will ensure phenomenal results. Get started with the Surfing Workout Plan today and may your wipeouts be few and far between!

Surfing Chest, Triceps, & Abs Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Surfing requires pretty much every muscle in your body to be engaged. If you are weak in one or two areas of your body then you will not be able to achieve your maximum success as a surfer, whatever level you are at.

This surfing workout is going to help strengthen your entire body as well as help you improve your flexibility. Any seasoned surfer will be able to tell you the importance of being flexible. Before starting any of these workout you need to be warmed up and go through a dynamic stretch.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing. This surfing workou... more

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing.

This surfing workout program is easy to follow and will aid in all aspects of your fitness without requiring hours in the gym to reach the desired goal.

Surf Workout Routines are not Bodybuilding Routines

It is important to understand that surfing exercises are not focused on building an aesthetically perfect body. While muscle growth and definition may become added benefits, the purpose of the surfer workout is to build functional muscles that can perform and incur the demands placed on them while surfing.

One of the most important aspects of this type of training is improving core stability.

Balance Exercises for Surfing

A successful surfer knows that being able to stay focused, balanced, and make split-second adjustments is critical to ride a wave.

The first workout of the week, therefore, is devoted completely to core stability. This workout will focus on the predominantly weaker areas of the body. The only way to reap all the benefits of these moves, though, is to consciously engage the core throughout the entire workout, do not just go through the movements.

The Basics of the Surf Training Workout

There are four workouts total to be performed on four different days of the week. Each workout will focus on a different set of muscles, as well as a different aspect of your fitness.

The surfers workout includes yoga in the final workout of the week. Yoga for surfers is instrumental in gaining better balance and overall flexibility. Additionally, yoga offers an avenue through which one can attain better cardiovascular function and perform better in all other aspects of physical activity, all while providing the best injury prevention possible.

Outside the Gym

Surfer fitness is not entirely gained while performing exercises for surfing. Just as a basketball player will shoot hoops for hours outside the gym, the surfer must continuously practice and get in the water as much as possible. Eating right and adequate rest will further promote accelerated gains in strength and performance.

Perhaps the most important activity the surfer can do beyond the workouts for surfing is actively stretching every single day. Both static and dynamic stretching will prove beneficial to the surfer. Dynamic stretching involves movement, while static stretches are those that are held for a few seconds to a minute at a time. Do not forget to stay hydrated at all times to further promote the hard work being put in both in, and outside, the gym.

The surfing workout routine can dramatically increase your ability to surf better, as well as perform many other physically demanding sports and activities. The program is complete and, when followed diligently, will ensure phenomenal results. Get started with the Surfing Workout Plan today and may your wipeouts be few and far between!

Surfing Back, Biceps, & Shoulders Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Surfing requires pretty much every muscle in your body to be engaged. If you are weak in one or two areas of your body then you will not be able to achieve your maximum success as a surfer, whatever level you are at.

This surfing workout is going to help strengthen your entire body as well as help you improve your flexibility. Any seasoned surfer will be able to tell you the importance of being flexible. Before starting any of these workout you need to be warmed up and go through a dynamic stretch.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing. This surfing workou... more

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing.

This surfing workout program is easy to follow and will aid in all aspects of your fitness without requiring hours in the gym to reach the desired goal.

Surf Workout Routines are not Bodybuilding Routines

It is important to understand that surfing exercises are not focused on building an aesthetically perfect body. While muscle growth and definition may become added benefits, the purpose of the surfer workout is to build functional muscles that can perform and incur the demands placed on them while surfing.

One of the most important aspects of this type of training is improving core stability.

Balance Exercises for Surfing

A successful surfer knows that being able to stay focused, balanced, and make split-second adjustments is critical to ride a wave.

The first workout of the week, therefore, is devoted completely to core stability. This workout will focus on the predominantly weaker areas of the body. The only way to reap all the benefits of these moves, though, is to consciously engage the core throughout the entire workout, do not just go through the movements.

The Basics of the Surf Training Workout

There are four workouts total to be performed on four different days of the week. Each workout will focus on a different set of muscles, as well as a different aspect of your fitness.

The surfers workout includes yoga in the final workout of the week. Yoga for surfers is instrumental in gaining better balance and overall flexibility. Additionally, yoga offers an avenue through which one can attain better cardiovascular function and perform better in all other aspects of physical activity, all while providing the best injury prevention possible.

Outside the Gym

Surfer fitness is not entirely gained while performing exercises for surfing. Just as a basketball player will shoot hoops for hours outside the gym, the surfer must continuously practice and get in the water as much as possible. Eating right and adequate rest will further promote accelerated gains in strength and performance.

Perhaps the most important activity the surfer can do beyond the workouts for surfing is actively stretching every single day. Both static and dynamic stretching will prove beneficial to the surfer. Dynamic stretching involves movement, while static stretches are those that are held for a few seconds to a minute at a time. Do not forget to stay hydrated at all times to further promote the hard work being put in both in, and outside, the gym.

The surfing workout routine can dramatically increase your ability to surf better, as well as perform many other physically demanding sports and activities. The program is complete and, when followed diligently, will ensure phenomenal results. Get started with the Surfing Workout Plan today and may your wipeouts be few and far between!

Surfing Legs & Yoga Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
--
Quads / Intermediate
--
Quads / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

3 way lunge repetitions are listed per direction. Leg press should be a lighter weight so that you can focus on explosiveness and quickness.

Surfing requires pretty much every muscle in your body to be engaged. If you are weak in one or two areas of your body then you will not be able to achieve your maximum success as a surfer, whatever level you are at.

This surfing workout is going to help strengthen your entire body as well as help you improve your flexibility. Any seasoned surfer will be able to tell you the importance of being flexible. Before starting any of these workout you need to be warmed up and go through a dynamic stretch.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing. This surfing workou... more

Surfing is an adventurous activity that requires a great deal of practice and physical ability to do successfully. The Surfing Workout Plan was designed to give you the kind of strength, stamina, core stability, and flexibility that will help you master the art of surfing.

This surfing workout program is easy to follow and will aid in all aspects of your fitness without requiring hours in the gym to reach the desired goal.

Surf Workout Routines are not Bodybuilding Routines

It is important to understand that surfing exercises are not focused on building an aesthetically perfect body. While muscle growth and definition may become added benefits, the purpose of the surfer workout is to build functional muscles that can perform and incur the demands placed on them while surfing.

One of the most important aspects of this type of training is improving core stability.

Balance Exercises for Surfing

A successful surfer knows that being able to stay focused, balanced, and make split-second adjustments is critical to ride a wave.

The first workout of the week, therefore, is devoted completely to core stability. This workout will focus on the predominantly weaker areas of the body. The only way to reap all the benefits of these moves, though, is to consciously engage the core throughout the entire workout, do not just go through the movements.

The Basics of the Surf Training Workout

There are four workouts total to be performed on four different days of the week. Each workout will focus on a different set of muscles, as well as a different aspect of your fitness.

The surfers workout includes yoga in the final workout of the week. Yoga for surfers is instrumental in gaining better balance and overall flexibility. Additionally, yoga offers an avenue through which one can attain better cardiovascular function and perform better in all other aspects of physical activity, all while providing the best injury prevention possible.

Outside the Gym

Surfer fitness is not entirely gained while performing exercises for surfing. Just as a basketball player will shoot hoops for hours outside the gym, the surfer must continuously practice and get in the water as much as possible. Eating right and adequate rest will further promote accelerated gains in strength and performance.

Perhaps the most important activity the surfer can do beyond the workouts for surfing is actively stretching every single day. Both static and dynamic stretching will prove beneficial to the surfer. Dynamic stretching involves movement, while static stretches are those that are held for a few seconds to a minute at a time. Do not forget to stay hydrated at all times to further promote the hard work being put in both in, and outside, the gym.

The surfing workout routine can dramatically increase your ability to surf better, as well as perform many other physically demanding sports and activities. The program is complete and, when followed diligently, will ensure phenomenal results. Get started with the Surfing Workout Plan today and may your wipeouts be few and far between!

143 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Cable Machine
Show All

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Surfing Workout Plan

143 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Cable Machine
Show All