Rosy Hodge's Get Up, Stand Up Playlist

How many times have you wished you had a little bit more power in your arms to paddle into waves with more ease and get to your feet faster? Try this workout to get stronger!

In this video Heather guides you through explosive body weight exercises to get you back in the surf and surfing longer with more stamina.

Designed to improve our upper body strength and stamina by continuously working between our energy systems as we would during surfing.

Improve not only your shoulder mobility and take your dry land paddle training to the next level with a powerful combination of strength and endurance training.

Join in this short surf fitness workout to get you pumped! There’s a combination of four exercises to help work on your stamina and strength when you’re out in the water.

Having a strong pop-up is going make all the difference to our surfing. This workout is all about working through a range of explosive exercises to get us popping up and surfing with more intention.

Strengthen the body in a dynamic way while out of the water, focusing on the muscle groups used while surfing. Each practice invites you to tune into your breath, in order to stay calm and present in any situation you might encounter while in the water.

It’s the foundation of surfing and something that plagues many a surfer: the perfect pop up. It’s not as easy as it looks and requires a lot of dedication, but once you master it, you’ll see your wave riding step-up a notch.

Getting out back on a longboard or a longer board like a mal can be a little challenging. When the waves are smaller the best way to get outback is to go over it. Check out our tips and you should have no trouble getting outback.

With more and more surfers turning to bigger boards like mini mals and longboards, it’s important we look at the safest ways to get outback. Surfing the waves out back for some can feel like an impossible task, with many fearing paddling out on a bigger board.

A post surf smoothie should be made to help aid muscle recovery. You will also want to rehydrate and replenish your glycogen (carb) storage to provide energy and a faster recovery.

The Buddha Bowl is a smorgasbord of pulses, beans, plant proteins and whole grains – the ultimate vegan one-bowl meal. They are also perfect for keeping you fuelled up for surfing.

You need to be get energised for surfing, however you don’t want to over eat and feel sluggish and slow. Here we recommend ways in which you can have the happy medium, to eat and surf.

As surfers, protein can help us stay in shape, speeding up recovery after exercise and or injury, reducing muscle loss, building lean muscle and helping to maintain a healthy weight by curbing hunger. Plus, proteins act as an energy source, so give this Asian-inspired recipe a try.