Surf Fitness
Total Body Tension Release Yoga
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Total Body Tension Release Yoga
Stretch your whole body, unwind and let go of stress. Begin with a breathing technique that will help you focus, relax and slow down, Then enjoy a gentle warm up flow through cat cow, toe squat, standing forward folds and big arm circles. You’ll focus on your breath as you open your shoulders, hamstrings, back, hips and feet. This is followed by a steady vinyasa sequence that includes low lunge and lizard variations. Finally slow down completely with restful seated forward folds.
Day 31 – Express Abs
DAY 1Quick Energising Morning FlowAboutEquipment-free 15 minute express workout to strengthen your core and tone those stubborn areas. Having a strong core is fundamental, not only to improve your surfing but also to avoid injuries.Try more workouts in this series:For...
Day 30 – Short & Intense Surf HIIT
DAY 3oShort & Intense Surf HIITAboutClaire takes us through a short but very intense HIIT workout to get you surf fit. Six exercises to get your heart rate up and to get your body working really hard. This class starts with a bang, so make sure you warm up before...
Day 29 – Sunset Shake Out Yoga
DAY 29Sunset Shake Out Yoga FlowAboutA calm transition into the evening, guiding the entire body and breath slowly through sun salutations. This moving meditation serves as an ideal preparation for a peaceful night’s rest.Try more workouts in this series:For more...
Day 28 – Core Burner
HIIT workouts improves your ability to paddle longer, catch more waves and perform explosive movements like pop ups.
Day 27 – Full Body HIIT
DAY 27Full Body HIITAboutThis workout is designed to challenge your body with a range of high paced exercise blocks incorporating strength, endurance, balance, plyometrics and mobility. Just as with surfing, our body is constantly changing direction and positions...
Day 26 – Core & Back Pilates for Surfers
DAY 26Core & Back Pilates for SurfersAboutPilates is great for increased muscle strength and tone. As well as making you stronger it also increases your flexibility, improves posture and increases your energy levels. Here we join Mav as she focusses on...
Day 25 – Sunset Relax Yoga
DAY 25Sunset Relax YogaAboutSlow down and unwind with this deeply relaxing yoga practice with Jen from Shine Yoga, that’s perfect to do at the end of the day. Start the practice with a powerful breathing technique then add on gentle, feel-good movement before slowing...
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.
Day 23 – Stamina Boost Full Body Endurance
DAY 23Stamina Boost WorkoutAboutChallenge yourself to as may rounds of Amber’s high energy workout as you can. Keep score and then try to beat yourself every week!Try more workouts in this series:For more Premium workouts, go to the workout library:
Day 22 – Yoga for Strength
DAY 22Yoga for StrengthAboutPush yourself with a 15 minute empowering practice, building inner and outer strength with yoga coach Sarah Gluschke. This class is a fast paced vinyasa flow which includes strong holds and focuses on deep breathing.Try more workouts in...
Day 21 – Core for Balance
DAY 21Core for BalanceAboutTry this core workout with Heather. Having a strong core is so important for surfers as it helps with your balance and stability.Try more workouts in this series:For more Premium workouts, go to the workout library:
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 20 – Surf HIIT
Keep your energy levels up with this HIIT workout with Heather. For this workout you will need dumbbells (or an alternative like cans) water bottle and a mat. Prepare to sweat!
Day 19 – Dumbbell Upper Body Blast
DAY 19Dumbbell Upper Body BlastAboutGet ready for this intense upper body session, which will work your arms, shoulders and upper back, giving you a strong and powerful upper body. Grab some dumbbells and let's get moving.Try more workouts in this series:For more...
Day 18 – Post Surf Stretch and Mobility
DAY 18Post Surf Stretch & MobilityAboutStretching and flexibility can be the key to improving your surfing. Plus performing a post surf stretch helps to reduce soreness and aid recover. So give this short stretch routine a go after you've surfed, it will help with...
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 16 – Paddle Faster Workout
DAY 16Paddle Faster WorkoutAboutHow 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? Weights are optional but recommended for this 15-minute workout focusing on building a faster...
Day 15 – Yoga Flow for Flexibility
Today we’re focussing on a more relaxed yoga practice for flexibility, which is much needed after all the strenuous workouts.
Day 14 – Abs on Fire
DAY 14Abs on FireAboutChallenge yourself and get your abs working hard with this 15 minute workout with personal trainer Heather and feel the burn! Heather’s workout will help you get flat abs and strong muscles to support the spine which helps to reduce back injury...
Day 13 – Surf HIIT
Try this intense HIIT with Heather. For this workout you will need dumbbells (or an alternative like cans) bottle and a mat. Prepare to sweat!
Day 12 – Upper Body Strength Workout
DAY 12Upper Body Surf Strength & EnergyAboutThis high energy workout with Tee is designed to improve our upper body strength and stamina by continuously working between our energy systems as we would during surfing, to give us that ‘surf stronger confidence’.Try...
Day 11 – Yoga for Surfers
DAY 11Yoga for SurfersAboutThis workout yoga flow by Yaiza Decaudin aims to 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...
Day 10 – Core Power Session
A high energy workout with Claire that’s sure to fire up your abs, which is crucial for a strong core.
Day 9 – Paddle Harder & Faster Workout
An energetic combination of exercises to challenge your power and explosive paddling. as well as endurance. This will help you to surf longer and with more power.
Day 8 – Surf Strengthening Yoga
DAY 8Surf Strengthening Yoga FlowAboutStrengthen your shoulder and core muscles with this yoga for surfers workout with Yazia.Try more workouts in this series:For more Premium workouts, go to the workout library:
Day 7 – Pilates for Surfers
This 15 minute Pilates for Surf workout will fire up your surfing muscles and lubricate your spine improving your paddling, pop-up and balance whilst in the waves.
Day 6 – Surf HIIT
HIIT workouts are ideal for surfers, so get pumped and sweaty, with this energetic HIIT workout with Heather. Let’s go!
Day 5 – Paddle Endurance
oin Tehillah for a workout designed to improve not only your shoulder mobility but also take your dry land paddle training to the next level with a powerful combination of strength and endurance training. You will need some weights for this…
Day 4 – Apres Surf Neck & Shoulder Stretch
Apres Surf Neck & Shoulder StretchAboutThis short neck and shoulder yoga stretch is designed to release the tension that builds up after a surf session. Surfing often engages the shoulders and neck, especially when paddling and manoeuvering 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.
Day 2 – Flexibility for Surfing
Here we’re focussing on one aspect of surf fitness which is often neglected: flexibility, which is so important for our surf performance.
Day 1 – Quick Energising Flow
DAY 1Quick Energising Morning FlowAboutThis quick morning practice has everything you need to start your day feeling your best. Move fluidly through your own creative variations of cat & cow as you gently wake up your body. Flow with your breath through seated...
Feel Good Vinyasa Flow
Chill out with a relaxing vinyasa yoga flow with Jen. This feel good flow will leave you feeling contented and positive.
Surf Strength Session with Tee
Join Tee for this surf-focused workout designed to help you build strength and boost your confidence in the lineup.
Pilates Power Flow with Dani: Part III
Try this Pilates Power workout with Dani and keep your energy levels up.
Turbo Charge Workout Programme
This week bringing the energy levels up and we’re focussing on high energy workouts, which is important for surfers for several reasons. High energy workouts help to increase stamina and endurance, essential for paddling for long periods when you don’t want to tire...
Dynamic Training Workout Programme
Incorporating Dynamic Training workouts into your regime will help you to develop strength, agility, balance and endurance to improve your performance in the ocean.
Deep Flexibility & The Splits
A yoga flow centered on Hanumanasana, or the splits, is a transformative practice that focuses on deep hip flexibility, hamstring strength, and overall body alignment.
Surf Specific Manoeuvres Workout Programme
The goal here is to build functional strength, endurance, agility and core stability – all crucial for surfing. Then we’re finishing off with a yoga practice to aid recovery and prevent injury.
Stamina Star Power Programme
Surf sessions can last for a couple of hours, so this week we’re looking at workouts which will help improve your stamina.
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.
Power Up Workout Programme
This week our workout programme is designed to keep you motivated and power up your performance! We have 3 x workouts and a yoga class for you to get done this week. Let’s do it!
Head to Toe Workout Programme
This week’s workout is about bringing out the best version of yourself from head to toe, inside and out. Let’s commit to this journey, celebrate the progress, and embrace the positive energy that movement and fitness bring.
Confidence in the Water Workout Programme
Surf confidence and surf fitness come hand in hand. So let’s get fit and boost that surf confidence – this week your workouts will aim to get you feeling your best self.
Upper and Lower Body Programme
Surf specific workouts for upper and lower body movement which is essential for powerful surfing. Get out the back with ease and surf for hours with these workouts!
Hip Release Yoga
This hip release yoga flow focuses on opening and relieving tension in the hips through simple yet effective stretches.
Apres Surf Neck & Shoulder Stretch
This short neck and shoulder yoga stretch is designed to release the tension that builds up after a surf session.
Transform Your Surf Game Workout Programme
This week we’re focussing on energetic workouts to challenge you and for when you’re surfing outside of your comfort zone.
Hip Mobility Yoga Flow
This short hip mobility flow is designed to enhance flexibility and range of motion in your hips, a crucial area for surfers.
Pre Surf Yoga Flow
In this video, Ines will lead you through 10 minute quick pre-surf flow focused on mobility to get your body ready for the waves.
Core & Back Strengthening Yoga Flow
Join Ines in this core and back strengthening yoga flow which is designed to build stability and power in the muscles that are essential for surfing.
Post Surf Restorative Yoga Flow
Designed to gently stretch and release tension in the body, this practice focuses on soothing the muscles worked during surfing, especially in the shoulders, hips, and lower back.
Lower Back Release Yoga
This soft yoga flow with Ines is focused on low back release, it’s a gentle practice designed to relieve tension and promote relaxation in the lower spine.
Pre Surf Yoga Flow with Ines
In this 30-minute video, Ines will guide you through a pre-surf flow working on opening up the hips, shoulders, and spine, while also building strength and stability in key areas for better control on the surfboard.
Explosive HIIT Workout with Heather (Part 1)
Get ready to sweat with this high-energy HIIT session. Heather’s workout is all about pushing your limits and boosting your endurance. The exercises start off challenging and ramp up progressively to keep you motivated and building stamina.
Dani’s Pilates Power Flow Part 2
Join Dani for Part 2 of her 25 minute Pilates Power Flow Series.
Pilates for Surfers with Alex
This 15 minute Pilates for Surf workout will fire up your surfing muscles and lubricate your spine improving your paddling, pop-up and balance whilst in the waves.
Pilates Power Flow with Dani: Part I
Try this 25 minute Pilates Power Flow with Dani. Pilates is great for surfing because it helps build core strength, flexibility, balance, and endurance.
Surf Strong Pilates for Core
Move through this invigorating Pilates flow with Dani for a strong core. Dani took up Pilates to get better at surfing and she found it helped her in so many other ways.
