Yoga Flow for Surfing ✌🏼
This dynamic and heat-building vinyasa flow yoga practice will help you to build so much strength, balance and flexibility for surfing.
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Surf Fitness
Progress with our Workout Series
Want to track your progression and feel yourself get stronger as you do your surf fitness workouts?
Try a workout series - the workouts will get progressively harder as you move through the series.
Sweat with Heather
A series to get you super fit for surfing. Heather is going to take us through a series of 30 minute sweat-fuelled workouts which get progressively harder as they go on.
4 part series
Surf Longer
Join Heather for the Surf Longer series – these 20 minute workouts get progressively harder and are designed to boost your stamina in the water.
4 part series
Paddle Fit Resistance
Let’s work on the fundamental movements of paddling and how we can improve our paddle fitness safely using one piece of equipment – resistance bands.
4 part series
New Beginnings Yoga
Welcome to the ’New Beginning’s series of yoga flows with Issey. As you continue your four part series, the yoga classes will become progressively harder.
4 part series
Head to Toe Surf Fitness
Tee focusses on all the muscles we need to use in order to get surf fit. Get warmed up first then give this intense muscle building workout a go and get motivated for surfing.
2 part series
Surf HIIT Series
30 minutes of surf-specific muscular strength and endurance training, focusing on challenging and improving our on-land surf fitness, which will have you surfing longer and with more power!
3 part series
HIIT Full Power with Claire
Get your heart racing and your body energised with Claire’s 25-minute high-intensity HIIT workout. This explosive session will leave you sweaty, strong, and ready to handle anything the day or surf throws at you.
Upper Body Surf Fitness
This workout focuses on strengthening our lats and back extension to allow for stronger, more efficient paddling so you can catch more waves & get out back with ease.
Strength and Power Workout Programme
The programme is tailored to enhance both strength, cardiovascular endurance and mobility, preparing you for the demands of surfing and get you back into surfing shape.
Day 24 – Resistance Pilates Power Workout
In this Pilates Workout, we’re using a booty band to fire up the glutes with moves like clams and lateral kicks. This targeted resistance builds hip strength, core stability, and balanced control throughout the lower body. These skills directly support your surfing by improving your pop-up power, board stability, and the smooth, controlled transitions you need on every wave.
Lift your Spirits Stretch
A slow flow yoga stretch for all levels. Focused on movement around the hips to either stretch out or wind down, pre or post surf. A gentle way to improve strength and mobility, connect to the body and breath. A practice for the morning and/or the evening.
Day 17 – Surf Specific Pilates Flow
This Pilates workout designed for surfer girls uses crunches and plank variations to strengthen your deep core and stabilize the shoulders and hips. By targeting the abdominals, obliques, and scapular stabilizers, you build the control needed for powerful pop-ups and steady paddling. It’s a focused, surf-specific session designed to boost strength, balance, and endurance on the board.
Day 3 – Power Pilates Surf Flow
This surf-focused Pilates workout uses lunges, plié squats, and squats to build strength and stability in your legs and hips while also working the arms.
Winter Surf Kit Tips For Cold Water
Alannah gives us her tips for optimising your surf kit to keep surfing for longer and be the most comfortable in the water this winter.
Tips for Surfing During Winter
Here’s some tips for embracing coldwater surfing with a positive mind set this winter.
How to Longboard Like Chloe Calmon
A surfing masterclass from pro Brazilian longboarder Chloe Calmon.
How to Surf Safely in Crowded Line Ups
Surfing etiquette and how to stay safe in busy surf explained.
6 Steps to Improve Your Surfing
Tried and tested tips to surf better, more quickly.
Never Too Late To Take A Surf Lesson
Can a week of coaching really improve your surfing? Hayley Lawrence finds out after spending the week with Gather and Glide.
Day 24 – Resistance Pilates Power Workout
In this Pilates Workout, we’re using a booty band to fire up the glutes with moves like clams and lateral kicks. This targeted resistance builds hip strength, core stability, and balanced control throughout the lower body. These skills directly support your surfing by improving your pop-up power, board stability, and the smooth, controlled transitions you need on every wave.
Lift your Spirits Stretch
A slow flow yoga stretch for all levels. Focused on movement around the hips to either stretch out or wind down, pre or post surf. A gentle way to improve strength and mobility, connect to the body and breath. A practice for the morning and/or the evening.
Day 17 – Surf Specific Pilates Flow
This Pilates workout designed for surfer girls uses crunches and plank variations to strengthen your deep core and stabilize the shoulders and hips. By targeting the abdominals, obliques, and scapular stabilizers, you build the control needed for powerful pop-ups and steady paddling. It’s a focused, surf-specific session designed to boost strength, balance, and endurance on the board.
Day 3 – Power Pilates Surf Flow
This surf-focused Pilates workout uses lunges, plié squats, and squats to build strength and stability in your legs and hips while also working the arms.
Build Confidence to Surf Out Back
Allanah and Jo guide us through steps to build surf confidence.
Steps To Perfect Your Pop Up
Difficult to master to begin with but follow our steps for pop up success.
How to Feel More Confident In and Out of the Surf
It’s time to stop with the negative vibes and be more surf confident.
Surf With Confidence and Not Anxiety
Overwhelming anxiety can hold your surfing back, especially if you’ve taken a break. Here’s how to get over it.
Nutrition
Smart Eating for Busy Surfers
This month we’ve focused on exercise snacking for new year fitness, now we’re looking at healthy snacks for active people.
Warming Lentil and Bean Soup
Give this warm, healthy and comforting soup a go, it’s perfect for the chilly months of winter.
Beans Means Good Health
Beans are a strong, plant-based source of protein, fibre, iron and vitamins which offer many health benefits.
How to Prepare for Winter Surfs
Surfing in winter can be challenging and you need more energy to generate body warmth. So it’s essential that you consume enough calories to meet the increased energy demands of coldwater surfing. Check out our nutrition advice at Premium.
Wellbeing
Vitamin Sea Is All You Need To Be Happy
Here we look at why being by and in the ocean makes us happy.
Visualising Goals Can Help Your Surfing
Visualise your path forward for the new year and align your life with your surfing intentions.
How to Get Surf Fit and Healthy in 2026
For new year energy it’s all about commitment, maintaining a consistent fitness routine combined with a healthy eating reset. Here’s seven tips to help you reset.
New Year Exercise Snacking
It’s the new year and time to get back into a fitness routine. If it all sounds a bit too much consider exercise snacking, bite size workouts which fits in with your lifestyle.