Full Body Workout for Surfers

A full body workout, because, while surfing, your whole body is on fire!

When paddling out to the line up and paddle-sprinting to catch a good wave, the muscles in your arms and shoulders will be the ones you’ll probably notice first the moment they start to get tired. But the muscles in your  upper and lower back as well as your tummy muscles and hip extensors have to work just as much in order to keep your upper body raised up enough for you to be able to see where your are going, without having to crane your neck or putting too much stress on your lower back.

When it comes to the pop-up and take off, it’s again your arms and shoulders, as well your chest muscles which will help you lift your upper body. Then its your abs and hip flexors which have to work really quickly in order to get your feet positioned underneath your upper body just in time.

Once you are on your feet, the muscles in lower body have to get to work. Your glutes, the muscles in your thighs and calves … You have probably all “heard them cry out loud” after your first long ride at the beginning of the season.

Beside your legs, the performance of bottom turns, cutbacks, aerials and what else you feel like doing on your board also requires the help of the muscles of your hip, tummy and back again, in order to have you moving quickly, powerful and injury free along the wave.

As you can see, while surfing basically the whole body is challenged. This is why this workout series does not focus on a single group of muscles, but aims at working all of them.

Two bottles of water, an exercise mat or a large towel is all you need to go through this workout routine and get yourself ready to shred some waves whenever you the get the chance.

 

This is what you need:

  • gymnastic band OR two bottles of water
  • gymnastic mat OR large towel
  • a (stop)watch

 

The swimmer

Work your upper and lower back, tummy, hip extensors and shoulders with this exercise:

© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets of 30 seconds, 30 seconds rest between the sets

How to do it:

  • lie down on your belly, arms and legs stretched out
  • suck in your belly towards your spine and keep it engaged and strong during the whole exercise
  • now raise your chest, arms and legs off the floor by engaging your hip extensors and the muscles in your upper back
  • now move your arms and legs diagonally up and down without touching the floor

Make sure to:

  • engage your belly the whole time
  • focus on the muscles of your upper back when lifting your chest off the floor
  • keep your arms and legs off the floor
  • breathe steadily in and out

 

Climbers (with or without a Blackroll)

Work your hip flexors, core and arms with this exercise:

© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets of 30 seconds, 30 seconds rest between the sets

This exercise can be performed with or without a Blackroll. But using any kind of instable object to put your hands on, your muscles have to work a little more in order to keep you stable.

How to do it:

  • go into plank position (while grabbing the Blackroll at each side)
  • your wrists should be underneath your shoulders
  • your arms are almost straight
  • your feet are about hip width apart
  • while keeping your upper body as stable as possible, bring one knee towards your chest and back, then bring the other knee forward
  • if possible, increase speed as if you were running

Make sure to:

  • keep a strong core and to pull your belly button in
  • bring the extended leg and your back in one diagonal line
  • keep hips and shoulders parallel to the floor

Rotation Lunges

Work your legs and obliques with this exercise

Exercise to strengthen your legs and mobilising your back

© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets of 30 to 60 seconds per side. 30 seconds rest between the sets

Instead of the Blackroll you can as well just hold a bottle of water, a towel or anything else between your hands. Pressing your hands against any object will help engage your chest muscles during this exercise, even though the focus here is on mobilising your back, working your obliques and your legs.

How to do it:

  • take the Blackroll between your hands and push with your palms into the sides
  • straighten your arms in front of you
  • straigthen your back and pull your belly button in (no hollow back!)
  • make a large step backwards and bring the knee of your back leg towards the floor (your legs stay in this position)
  • rotate your upper body to the side of your front knee as far as you can, without twisting your hips or moving your legs
  • switch sides after 30 or 60 seconds

Make sure to:

  • keep the knee of your front leg behind your toes
  • keep a strong core and avoid a hollow back!
  • keep your hips facing in front of you
  • keep your arms extended in front of you

 

Standing Scale Rows

Work your back, your hip extensors, your core and shoulder  muscles while simultaneously training your sense of balance with this exercise

Balance exercise that also works your shoulders , core and legs
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets, 30 – 60 seconds per side, 30 seconds rest between the sets

Instead of the gymnastic band you can alternatively just hold a bottle of water in each hand.

How to do it:

  • grab a gymnastic band with both hands and step on it with one leg
  • the standing leg can be slightly bent
  • keeping your back long and straight, lean forward while lifting your other leg backwards
  • try to bring your upper body and extended leg in a horizontal position
  • once you find your balance pull with your elbows backwards towards the ceiling, keeping your arms close to your body
  • After 30 to 60 seconds repeat the exercise on the other leg

Make sure to:

  • keep your hips and shoulders parallel to the ground
  • keep your back long and straight

 

Side Plank with leg raises

Work your legs, hips, transversus and shoulders with this simple exercise:

Work your core, your legs and shoukders with this stbaility exercise
© njoyrides

3 sets, 30 seconds per side, 30 seconds rest between the sets

How to do it:

  • come into side plank, with your elbow and wrist underneath your shoulder
  • extend your other arm straight into the air
  • keep your whole body in one straight line
  • lift the upper leg up and down, while keeping the rest of your body as stable as possible

Make sure to:

  • keep your hips and shoulders perpendicular to the ground

 

Push Up

Work your arms, chest and core

Bodyweight exercise for strong arms and a strong a strong core
© njoyrides

3 sets of 30 seconds, 30 seconds rest between the sets

Tipp: Put your hands on an instable surface such as a BOSU-Ball or balance board in order to mimic your instable surfboard!

How to do it:

  • come into plank position with your body forming one straight line
  • lower yourself down (till your chest almost touches the floor), only by bending your arms
  • keep your elbows close to your body
  • push yourself back up again, without letting your hips drop!

Make sure to:

  • avoid a hollow back by really engaging your core muscles and keeping your hips in one line with the rest of your body

 

Squat Jumps

work your legs and get your heartrate up with this exercise:

Work your legs and get your heart rate up with squat jumps
© njoyrides

3 sets of 30 seconds, 30 seconds rest between the sets

How to do it:

  • come into a deep squat with your arms extended in front of you
  • jump upwards as high as you can, swinging your arms backwards to help you with the jump
  • land as smoothly or silently as possible and come directly back into the squat

Make sure to:

  • keep your back straight
  • to engage your belly so that you will not slump down when landing and in order to avoid a hollow back when jumping
  • keep your knees behind your toes when squatting down

 

That’s it! Well done!

So that you won’t get bored and in order to present your body with new exercises from time to time, more Full-Body-Surf-Workouts will follow soon. Stay tuned!

 

 

Please note: The exercises on this website are physically intense. In order to reduce the risk of injury, you should go through a thorough warm up routine, before beginning any fitness program. Always pay close attention to what your body is telling you! Should you be in pain or feel uncomfortable performing any of these exercises, stop immediately. If you are in doubt or feel insecure, please check with your doctor to determine  if the exercise program is right for your needs.  As with all exercise programs, please use common sense when performing these exercises. Make sure the equipment you use is safe and there is nothing in your surroundings, you could hurt yourself with. By performing any fitness exercises, you are performing them at your own risk. Njoyrides will not be responsible or liable for any injury or harm you sustain as a result of our fitness program or information shared on our website. Thanks for your understanding.

download-icon Full Body Workout for Surfers – Nr. 1 PDF

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