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Here's Our Workout Routine for Surfing

Growing old can be a nightmare.

Eat a piece of cake and you gain love handles.

Sleep in a weird position and your back is fucked for days.

Fighting the urge for that mid-day nap on the couch.

I can relate.

As we get older it's natural for our bodies to start changing. We could go on about how important health and fitness is but, to be honest, we don’t want to teach you how to suck eggs.

When it comes to surfing it is essential to have a workout schedule that will benefit your surfing, especially as we age.

Working out or “land training” ensures that you're keeping up with the demands that surfing evokes on your muscles especially when you don’t surf for an extended period. Think of yourself as a car, if you don’t start the car for a week or two eventually the battery will go flat, you’re the same.

If you just even Google ‘surf fitness’ you’re going to enter into a dark dimension. One website says one thing, and the next counteracts what you previously read.

It’s a fucking mess.

Any app that offers any form of surf-related workout comes at a price.

Hopefully, this article is going to point you in the right direction if not create the foundations of a solid workout routine catered for surfing. We are going to cover 3 types of exercise to include in your schedule and a blueprint of what works for us.

Disclaimer* We’re not essentially trained professionals more just test subjects through the years to discover what works and what doesn't. These methods will not apply to everyone so adjust as you see fit.


Body weight and kettlebell training

Will lifting heavy weights and looking like an Iranian Hulk improve your surfing? Nope.

Bulk plays no part when it comes to surf training. The goal is to improve flexibility, and strength, and build lean muscle.

Kettlebells are the answer.

I genuinely believe kettlebells are the best piece of fitness equipment out there for a whole number of reasons. Convenient, cheap, easy to store, strength and cardio combined, the list is endless.

Kettlebells offer a great workout including flexibility, building lean muscle, and HIIT.

There are plenty of kettlebell apps out there if you’re a beginner to this piece of kit, some worthy mentions include:

Kettlebell Workouts by Fitify

Kettlebell Home Workout

These apps are free although they offer a paid version which in my opinion is not worth it.

Below is a screenshot of the workout we have created through Interval Timer X Workout Timer for you to copy.

The workout is based on time and not reps, 1 round is as follows:

Squats – 45 seconds – 10 seconds rest

Clean & press – 1 minute (30 seconds per arm) – 10 seconds' rest

Rows – 1 minute (30 seconds per arm) – 10 seconds' rest

Swings – 45 seconds – 10 seconds rest

Curls – 1 minute (30 seconds per arm) – 10 seconds' rest

Pushups – 45 seconds – 1-minute rest

You do a total of 5 rounds which takes roughly 35 minutes to complete. You’ll need several kettlebells to adjust to different weights based on which exercise you’re performing e.g., the weight used for squats will not be the same for curls.

This routine will offer a full body workout which will transfer into surfing in a HIIT style which will also add cardio. When done correctly these movements will also increase flexibility.

It's important to note that you should only be using a weight you feel comfortable with. As time progresses you can increase the weight as you need but to start, I would recommend a starting weight of 8kg and 12kg.

Adjustable kettlebells are also a great way of adding more weight without breaking the bank.

Scout Facebook Marketplace for a second-hand one or buy a brand-new one here.



Cardiovascular endurance plays a major role in surfing. It stops you from getting tired quickly, efficiently utilises oxygen, supports your heart, and decreases your chances of gaining certain diseases including heart disease and high blood pressure.

We all know the importance of cardio, especially when surfing. Paddling through break after break to get outback takes a lot of energy and stamina which for most people is not a natural gift.

Running is one of the best cardio exercises around, it can be done anywhere, is convenient, and burns a shit load of calories. Swimming is also up there for me personally as a great form of cardio however swimming lanes for an hour can become infuriating.

Many think running is boring, myself included. The trick is to add a reason or motivation to go for a run.

Some examples include only allowing yourself to listen to your favourite podcast when you go running. The reward system after you complete a run, for me that’s having a sneaky couple of chocolate-covered liquorice after my evening meal.

The best part is you do not have to run a lot, the British Medical Journal published that you can decrease your risk of heart disease by 42% by running 10 miles (16 km) per week. For those experienced in running, 2 x 5-mile runs per week are all it takes to still have significant improvement in your overall health.

If you’re new to running and not sure where to start I would certainly recommend the Nike Run Club app. This app is completely free and tracks your runs as well as offer guided plans and audio-guided runs for when you need extra encouragement.



This 4-letter word seems to be shunned and banished within the surfing world.

Unfortunately, influencers and other media-related dickheads have made a cringe-worthy association of surfing and yoga when that shouldn’t be the case.

We’re not going to tell you all the health benefits of yoga, feel free to Google that yourself. What we are going to tell you is that you can gain maximum benefits of yoga from just 10 minutes per day, that’s it.

Think of it this way, if you cannot or won’t commit to 2 x 20-minute sessions per week breaking it down to 10 minutes is a far easier challenge. At the end of the week 10 minutes x 7 days = 70 minutes of yoga per week.

Yoga is vital to surfing and just for our general health and well-being. If you practice regularly, I promise you will see huge benefits in your surfing, recovery time, and a reduction in injuries.

Unsure where to start? YouTube has thousands of 10-minute yoga videos that can be done and dusted before you’ve even sipped that morning coffee.

A few personal recommendations include:

Yoga With Bird

Yoga with Kassandra


Weekly workout schedule

The first thing to remember is that surfing takes priority.

The goal here is to train when you don’t have access to the surf, not allow it to be a comfortable substitute.

Ideally, you want to be working out somewhere between 4 – 5 days a week, this includes days when you are surfing.

The ratio for strength training and running is completely up to you. If you’re more focused on gaining strength then you might want to work out 3 days a week and only run 2 (this is based on a week of flat surf).

If your goal is to increase your cardiovascular fitness then run for 3 days and strength train for 2. There is complete flexibility to mix up your weekly schedule as you see fit.

Here are 2 examples of weekly schedules:

Monday – Strength train

Tuesday – Run

Wednesday – Strength train

Thursday – Run

Friday – Strength train

Saturday – Rest (unless you only surf on weekends)

Sunday – Rest (unless you only surf on weekends)

Monday – Strength train

Tuesday – Run

Wednesday – Rest

Thursday – Run

Friday – Strength train

Saturday – Run

Sunday – Rest (unless you only surf on weekends)

The best way to approach your schedule is to do what works for you. I can only surf on weekends so I have a Monday – Friday schedule of 3 days of strength training and 2 days running to reflect this.

It's important to remember to also listen to your body and if you’re having a day where you're not feeling it, don’t work out. More often than not we don’t listen to our bodies and push beyond our limits which will result in fatigue and injury in the long run.

The best advice would be to use this guide as your blueprint and build upon it from there.

You may not want to run but have access to a local pool, that’s completely fine. I would certainly recommend both the yoga and kettlebell or even TRX training for your strength training as you’ll see better results in your surfing than just lifting heavy weights.

If you have any other recommendations or things we have missed post below or reach out to us.

Have fun and be safe!

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