Surf fitness

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...

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.

Pilates Power Flow with Dani: Part III

Introducing Dani... Dani discovered her passion for surfing a decade ago, but living in Germany meant she was far from ideal surf spots. Without regular access to the waves, she sought a workout to improve her surfing fitness and found the perfect solution in Pilates....

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.

Zing into Spring Fitness Programme

This week’s programme is channelling Spring Energy!

Fired Up Workout Programme

Another high energy workout to get you hot, sweaty and fired up when the days are cold. There’s no time wasting with this workout, so be prepared to sweat!

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.

Yoga for Positivity

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

Upper Body Strength Builder Workout with Heather

Boost your upper body strength with Heather in this dynamic workout. Using dumbbells or household items, this session focuses on building the arm, shoulder, and back muscles essential for paddling.

Core Power Session – Strength Training with Heather

Fire up your core with Heather’s targeted core strength workout. Grab a dumbbell, a can, or a water bottle, and get ready to develop the muscles that matter most for balance and stability in the water.

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.

Full Body Endurance Workout with Tee

Feel strong, steady, and confident with Tee’s full-body strength and endurance session. This 25-minute workout targets all muscle groups to prepare your body and mind for peak performance in the surf.

Explosive HIIT with Heather (Part 3)

Heather’s final explosive HIIT session takes your fitness and surfing to the next level.This progressive workout combines intensity with endurance, ensuring you’re ready to tackle longer surf sessions with confidence.

Paddle Fit in 10 – Upper Body Workout

Strengthen your paddling muscles and improve posture in just 10 minutes. Claire’s paddle-fit workout focuses on targeted upper body moves.

Core Yoga Flow with Holly

Ignite your core and lower body with this 25-minute yoga flow led by Holly. Designed to enhance your flexibility and build strength in the areas crucial for surfing, this session will leave you feeling grounded.

Explosive HIIT Workout with Heather (Part 2)

Take it up a notch with the second installment of Heather’s HIIT program. This challenging session is designed to further push your endurance limits, helping you last longer in the water and feel stronger after every session.

Lower Body Strength Workout with Heather

Level up your strength training with Heather’s lower-body workout designed to target your legs, glutes, and hips. Using dumbbells (or household items like canned goods or water bottles), this session builds the power you need for surfing.

Core Power in 10 with Claire

No time to spare? This 10-minute core-focused session with Claire packs a punch. Using just three targeted moves, this workout strengthens essential core muscles to suit everyone from beginner to advanced surfer.

Surf Strong Workout with Tee

Feel unstoppable with Tee’s invigorating 25-minute full-body strength workout. This session will leave you feeling supercharged and ready to tackle your next surf session with newfound power and confidence.

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.

14 Day Surf Fitness Challenge

Get involved in our challenge and get surf fit for 2025

Total Body Boost with Claire

Claire will guide you through a session designed to engage all your muscles while improving strength, balance, and stability.

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.

Challenger Series & Longboard Tour Schedules

WSL Announces 2025 Challenger Series and Longboard Tour Schedules

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!

Feel the Burn Workout Programme

Now it’s much colder out, this week we’re feeling the burn and focussing on workouts to make you sweat.

Surf HIIT Workout Programme

Surfing requires bursts of high energy output for example during paddling. Building up your aerobic endurance will help you to paddle longer without fatigue, and improve your ability to catch more of waves. Give these workouts a go.

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!

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.

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.

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...

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.

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