Surf de Circuit

Here is some ideas for a circuit you guys can try! Especially good for working on those muscles for surfing!!! This is just a fun little routine me and Ben went through in our session the other day and we thought it would be great to show you guys what we do! These exercises recommended are useful for building your strength, stability, power and core to improve your balance (for surfing or just in general).

(Sorry for not posting any pictures of me doing the exercise but we only just thought of the idea after we did the workout so I will definitely get some pictures/videos for you in my next session! Stay tuned).

Each exercise try and do with minimal rest in between and once you've completed the circuit allow a 1-2 minute rest and repeat 3 times.

1) Prone Swimmer
This exercise focuses on the muscles in the lower back which is going to be really good for when you are paddling through those waves on your board! There are several different ways you can do this type of exercise. Unfortunately I haven't had the chance to take any pictures of me doing the exercise but I thought I would use this image to demonstrate:

To begin with lay face down on the ground and extend both you arms and legs. Raise your legs off the ground, then lift one arm simultaneously with the opposite leg as shown in the picture above. Repeat this action with the opposite arm and leg making sure you keep your legs elevated throughout. Repeat this set 10 times.

To make it harder at a light weight!!

2) Burpee
Now onto everyone's favourite exercise!!! The burpee!! When me and Ben went through this in our session we practised the burpee with the added pop you would do on a surfboard for more details on that go on to SBS Boards!

This exercise will get the heart rate up and to make it more difficult why not add a push up at stage 4 every time to give those arms extra burn! Do between 10-15 reps.

3) Battle Ropes
Having a strong upper body is essential for surfers as you tackle those waves! So I've added some battle ropes into this circuit! This exercise is brilliant for the shoulders so perfect for the surf fit workout!!!! There are soooo many different ways you can include the battle ropes in to your regimes but for the purpose of this circuit I will give you an example of one that I prefer out of all of them!

To begin with stand with your feet shoulder width apart and legs bent at a 90 degree angle. Holding each end of the rope with your palms facing inwards. Raise one arm to shoulder height and quickly bring this back down (with as much strength as possible), as you do this raise the other arm to shoulder height. Continue this action as rapidly as possibly for around 30 seconds. If you chose to add push ups into your burpees you will definitely feel the burn on your arms now!

4) One Legged Squat
This exercise focuses on your hamstrings, glutes and also your core, stability and flexibility. Therefore this is great for you as way of practising your balance on a surfboard!

If you are a beginner then I would recommend that you hold on to something to start with as this can be quite a challenge especially if you struggle with balance! So as you can see in the picture you begin with raising one leg and squat down into the position shown in the second figure.

Note: It is important to remember that the foot stays flat on the ground throughout this exercise to prevent any injuries. If you are unsure about this exercise please ask someone at your gym to assist you with this exercise. 

If you are advanced and have been doing pistol squats why not make this harder by using a bosu ball turned upside down to really work on that stability and balance! Repeat this exercise 10-15 times on each leg.

5) Plank to Push Up
This is a brilliant exercise as it targets the shoulders, arms and core! I have a love hate relationship with the exercise! I love the fact you can feel it working but I hate the fact that its a killer!!!! This is something that will be great for building the strength in your arms but also focusing on engaging that core which is essential for great balance!

Watch this video which shows you how to do this simple yet KILLER exercise! In my session with Ben he made me do 30 in a row! YES 30! I would recommend between 15-20 if you can do 30 then give it ago!

6) Back Extensions with Swiss Ball
This exercise is a really brilliant way to focus on your paddling technique on a surfboard! But it is also a brilliant exercise to strengthen in the lower back muscles. In general a lot of us like to do ab exercises but we neglect to work our back muscles which can be essential for stability and balance. Therefore this workout is a perfect extra to help with your balance ready for you take on the surfboard!

To begin with lay face down on the swiss ball with your hands on your head as demonstrated in the picture above. Make sure your knees remain slightly bent. Now your ready to lift your head and chest off the ball and hold that position for around 1-2 seconds. Now lower back down to the original position. Repeat this exercise 10-15 times.

To make it more difficult hold some weights.

Remember to repeat this circuit 3 times and really push yourself to feel that burn!


Disclaimer: The information given on this page is general information only and the exercises demonstrated should not be attempted if you feel any discomfort at all. Always consult medical or professional advice before carrying out any exercise you are unsure of.