Get ready to dig your feet in the sand and break a sweat with this surfer’s beach workout. Surfing is a multi-directional, intense sport that requires strength, stamina, stability, and flexibility. Get powerful and gain vital strength with this high intensity circuit. If you’re ready to train for your surfing vacation or competition, add these moves to your exercise routine. Complete two sets of each exercise for 30 seconds with 15 seconds of rest between.
Bottom Lunge to Surfers Squat
This position strengthens the legs and implements power into the lower-body and abdominals.
Start on your shins, toes on the floor, and step your right forward. Lunge the body upward and simultaneously rotate the body to the left into a surfing squat position. The lunge up to squat should be a powerful rotation. Continue to alternate legs.
This pose strengthens the upper-body while maintaining core stability to increase muscular strength.
Situate your body into a plank position on the forearms. Keep the feet shoulder width apart and core engaged. Lift your body onto the hands and then lower back onto the forearms. Continue to repeat the motion.
This exercise strengthens the lower with a deep squat while increasing upper-body mobility.
Place feet shoulder width apart with arms overhead. As you lower the hips place the left hand down to touch the floor while the chest rotates toward the right inner thigh. Return to center and continue to alternate arms.
Side Lunge with Torso Rotation
Side lunges increases leg and inner thigh strength while training the core in a vertical, upright position.
Stand with feet together and step your right leg to the side, bend the right knee forward, as you rotate your core toward your inner thigh. Step to center and alternate to the opposite side. To make this more challenge hold a medicine ball or dumbbell.
Rolling Forearm Plank
This exercise strengthens core while rotating the upper-body to develop strength and mobility.
Position the body into a plank with forearms touching (elbow next to hand). Rotate to the right while “chopping” the elbow toward the ceiling. Return to center and repeat on the left side. Continue to rotate right and left.
Increase your cardiovascular endurance and full-body strength with tuck jumps.
Position the body into a plank on the hands. Softly bend the knees and hop the legs forward into a tuck position and jump back into a plank. Continue to jump the legs back into a plank and into a tuck.