Surf Fitness: How to be Ready for the Next Swell

The reality of being a surfer in New Jersey is that we do not always have waves, and that can make it challenging to stay in surf shape. There are plenty of programs and protocols out there that can help keep you ready for that next good day. Here is one of my go-to circuits that helps keep me fit and confident in the water.

The goal with this workout is to mimic the act of surfing. Most of the time spent surfing, we are actually paddling which is where the rowing comes in. When we go to catch a wave, pop-up, and then surf the wave we are using just about every muscle in our body during that sequence of events, and we are doing it all with an elevated heart.

If you have access to a gym and can change up or add in additional elements to the workout thats great. I always try to use the rowing machine as my base and then add in upper body, lower body, and core focused routines so that it turns into a full body circuit. Enjoy, and lets us know how it works for you!

High-Intensity Surf Workout

This HIIT workout takes 20-30mins

Rest only as needed

Round 1:

Row 1000 Meters (goal of 4min or less)

• Walking Lunges 10/each leg (25lb dumbbell optional)
• 20 Pushups or 50% of your max count
• 20 Sit-ups or 50% of your max count
• 10 Pull-ups or 50% of your max count)

Round 2:

Row 500 Meters (goal of 1:55 or less)

• Walking Lunges 10/each leg (25lb dumbbell optional)
• 20 Pushups or 50% of your max count
• 20 Sit-ups or 50% of your max count
• 10 Pull-ups or 50% of your max count)

Round 3:

Row 500 Meters (goal of 1:50 or less)

• Walking Lunges 10/each leg (25lb dumbbell optional)
• 20 Pushups or 50% of your max count
• 20 Sit-ups or 50% of your max count
• 10 Pull-ups or 50% of your max count)

Round 4:

Row 500 Meters (goal of 1:45 or less)

• Walking Lunges 10/each leg (25lb dumbbell optional)
• 20 Pushups or 50% of your max count
• 20 Sit-ups or 50% of your max count
• 10 Pull-ups or 50% of your max count)

Keep the routine fresh with these alternative exercises:

Cardio in place of Rowing

• Ski Erg
• Assault Bike
• Jump Rope

Upper Body

• DB Rows
• Kettle bell Swings
• Burpees

Core

• Leg lifts
• Planks
• Russian Twists

Lower Body

• Box Jumps
• Kettle bell Swings
• Sumo Squats