Surf fitness

Surf Focussed Workout Programme

Here's a balanced workout program specifically designed to enhance core strength, balance, and arm strength for surfing. This program focuses on functional movements that mimic the demands of surfing, improving your power, endurance, stability, and flexibility....

Progressive Surf HIIT Workout Series

This week we have a Progressive Workout Series, which will get harder as you get stronger. 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!

Transform Your Surf Game Workout Programme

This week we’re focussing on energetic workouts to challenge you and we’re upping our game to get ready for more solid swells and when you’re surfing outside of your comfort zone.

Foundations to Surf Workout Programme

Surfing is physically demanding, requiring strength, endurance, balance, and flexibility. Here we take a look at workouts to help you with your overall fitness and strength for surfing.

September Sessions Workout Programme

It’s September which usually means waves and warmer water so we need to keep up our surf fitness to enable us to surf as much as possible this month. Let’s do it!

Feel Good Workout Roundup

Our top 3 workouts on SurfGirl Premium to boost those endorphins and feel good.

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.

Absolute Abs

25 MINUTES Absolute Abs A strong core helps stabilize your body, allowing you to move in any direction with proper balance, and preventing falls by supporting your body… a must for surfing! Absolute Abs will set your core on fire as Heather takes you through a series...

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.

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.

Weights for Surfing Workout Programme

Tried using weights in your workouts but need a little bit more focus? Try this workout.

Total Body Strength & Endurance Workout

Try this all round 30 minute workout with Tee to boost your surf strength and stay in the water for longer.

The Endurance Edition Workout Programme

This endurance workout programs is designed specifically for surfers to enhance their stamina, strength and overall surfing performance.

10 Minute Surf Strong Workout Programme

Short on time? No worries, we’ve gathered a few quick but effective 10-minute workouts that will enhance your surfing skills and easily fit into a busy schedule.

What You’re Loving: Best of Heather Workout Programme

The best way to get surf fit is by being consistent. Check out the workouts you’ve been loving from Premium instructor Heather.

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!

Surfer’s Power Session

Increase your surf fitness levels with this powerful surf strength and endurance workout with Tee.

Surf Into Summer Workout Programme

This week we’re looking at high energy, fast paced workouts which are going to help improve your surfing this summer season.

We’re Gonna Make You Sweat Programme

This week we’re getting sweaty with cardio workouts designed to turn the heat up, which will ultimately contribute to better performance in the surf.

What You’re Loving: Best of Tehillah Workout Programme

Tehilliah will help you reach your best surf potential with her high energy, fast paced workouts featured in this week’s programme.

Strong Woman Workout Programme

Surfing requires significant upper body strength for paddling, core strength for stability, and lower body strength for manoeuvring the board. This week we’re targeting workouts which focus on these areas to enhance your overall power and endurance. Let’s go!

Muscle Strength & Endurance Workout

Test your muscular strength and endurance with this high energy workout which will help you make the most out of your sessions in the water.

Strong Upper Body for Surf Workout

Power up your paddling power with this quick upper body routine, focusing on arms, shoulders, and back. Get ready to catch those waves with ease!

Feel the Burn Fitness Programme

This week we’re feeling the burn to improve our surfing potential. Low-impact, strength building exercises will improve muscular strength, which plays a crucial role in enhancing your performance on the waves and prevents injuries, which are all too easily done when you’re surfing.

Weekend Warrior Workout

30 MINUTES Weekend Warrior Workout Boost your energy levels with this effective workout with Tee which will help to maximise your time in the water, especially if you can’t get to the surf regularly. Get ready to move, let’s go!For more workouts like this, hit the...

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...

Limber Up for Surfing Workout Programme

In this week’s programme we look at ways to limber up for surfing with increased flexibility and mobility.

Natural Balance & Agility for Surfers

Incorporating flexibility and mobility workouts into your training regime can help improve your surfing, by reducing the risk of injury, improving your pop ups and paddling mobility. Here Emilia takes us through a low impact workout to get you limbered for surfing.

Flexibility for Surfers Yoga Flow

Join Yaiza in an effective Flexibility for Surfers yoga flow. This low impact workout will give your body a good stretch which will enhance the range of motion in your joints, making it easier for you to move dynamically when you’re surfing.

Zing into Spring Fitness Programme

This week’s programme is channelling Spring Energy!

Mindful Momentum: Energising Workout Programme

Make it a priority to slow down amidst the hustle and bustle of everyday life. Be present during your workouts and connect with the energy flowing within you.

Speedy Upper & Lower Body Programme

In this surf fitness roundup we prioritise Upper and Lower Body Workouts aimed at fortifying your strength for surfing. We’ve programmed six workouts, each 10 minutes long.

Lower Body for Surfers

Give this simple but effective 10 minute workout a go. Here Emilia is focussing on the lower body which is the power house of strength for good surfing meaning you’ll more control on the waves for turns and manoeuvres.

Speedy Arms Workout

Try this quick and challenging upper body workout with Tee.

Dynamic Workout Programme for Surfers

Dynamic workouts are essential when you surf. Here’s this weeks programme.

Mobility For Surfers

Join Tee in this mobility sequence, which will limber up your body and help you to feel more free next time you’re surfing.

8 Reasons to Improve your Mobility for Surfing

We hear a lot about 'mobility' but what does it actually mean and how will it help our surfing? Mobility is the ability to move freely and easily - it's about being able to move your body with control through a range of motions, without being restricted. It's having...

Full Body Surf Ready Mobility

Try this full body surf mobility session workout with Emilia. Mobility workouts are essential for surfers as they help to prevent injury, improve balance and stability, increase arm and shoulder mobility for paddling and enhance overall manoeuvrability when you’re surfing.

Morning Energy Yoga Flow

Get energised and fired up for the day with Issey’s Morning Energy Yoga Flow.

Head to Toe Surf Fitness 2

Part 2: Head to To Surf Fitness Series, here Tehilliah McGuinness focusses on all the areas to reach your best surf potential.

Stamina Boost Full Body Workout

Challenge yourself to as may rounds of Amber’s high energy workout as you can. Keep score and then try to beat yourself every week!

Confidence & Positivity Workout

A positive workout that gets you moving with confidence exactly where you are.

Yoga for Positivity

This practice will focus on positivity, radiance and opening up your heart space.

Sunset Shake Out Yoga

A 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.

Surf Strong Confidence Workout

Tee is going to work you hard to get you feeling surf strong and confident in the water with a 25 minute full body, head to toe, strength, endurance and mobility workout. Let’s go team!

Rebalance: Breathwork

Gentle balancing breathwork to do lying on your spine or seated, take 10 minutes to reset. Improve oxygen levels and support the nervous system.

Upper Body Blitz for Surfers

Tee takes us through a 10 minute upper body workout, to help get your arms strong for when you’re paddling out the back and into waves.

Sweat Session

We’re really turning the heat up with this energetic session with Heather. Be prepared to work hard and sweat – a lot!

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.

Join the SurfGirl Newsletter