Surf Fitness
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.
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.
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 prioritiser Upper and Lower Body Workouts aimed at fortifying your strength for surfing. We’ve programmed 6 workouts, each 10 minutes as well as a yoga for the week.
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...
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!
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.
Feel Good Workout Roundup
Our top 3 workouts on SurfGirl Premium to boost those endorphins and feel good.
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.
Wave Power Legs Workout
This is a short but effective lower body 10 minute work out with Tee. We’re focussing on legs and core but your entire body is going to get a great workout.
Head to Toe Surf Fitness Part 1
In her latest video Tehillah McGuinness focusses on all the muscles we need to use in order to get surf fit.
High Energy Surf HIIT
let’s get moving with this super intensive 20 minute surf HIIT that’s really going to give you an energetic workout.
Rise and Restore Yoga Flow for Surfers
A yoga flow for all levels. Focused on lifting your energy, integrating balance and breath to ground you. Feel ready to take on the waves.
Fast & Furious HIIT
When you haven’t got enough time for a longer workout, try this high energy, super intense 10 minute workout with Claire.
It’s Here! The SurfGirl 30 Day Challenge
Get involved and boost your surfing for 2024 today
January Reset: Surf HIIT
Try this high energy 25 minute workout with Tee who will get your body moving and get you super pumped for the day ahead.
5 Short Workouts Happy New Year to You!
It maybe January but it’s not a month to slack off, especially after the overindulgence of Christmas period. It’s time to get back on it!
10 Minutes, 10 Moves
A 10 minute, 10 move total body workout challenge! Pressed for time? Then this is the workout for 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.
Hi Energy Evening Workout
Let’s join Tee at the beach as she takes us through an energising full body, 30 minute evening workout.
Yoga Flow for Surfers | Breathing
Try this breathing yoga class with Lucy Foster Perkins to improve your surfing.
Quick Energising Morning Flow
This quick morning practice has everything you need to start your day feeling your best.
Effective Morning Energy Workout
Energise your day with this super effective morning workout with Tee. It’s a high energy workout to start your day right, so let’s get going.
Upper Body Surf Strength Series: Part Four
Here’s Heather’s Upper Arm Strengthening Series. Each workout will get progressively harder throughout the series, and is designed to build a stronger upper body for surfing, so get ready to sweat!
Surf Strengthening Yoga Flow
Strengthen your shoulder and core muscles and try this yoga for surfers workout with Yazia from A Week Awake.
Upper Body Surf Strength: Part Three
Here’s Heather’s Upper Arm Strengthening Series. Each workout will get progressively harder throughout the series, and is designed to build a stronger upper body for surfing, so get ready to sweat!
Yoga for Calm
Slow down and let go of stress with this calming yoga practice and release tension in your body and mind with lower back.
Upper Body Surf Strength Series: Part Two
Here’s Heather’s Upper Arm Strengthening Series. Each workout will get progressively harder throughout the series, and is designed to build a stronger upper body for surfing, so get ready to sweat!
Autumnal Yoga Flow
Join Issey for this beautiful yoga practice, as we honour the seasons with this Autumnal Yoga Flow and learn to let go.
Upper Body Surf Strength Series: Part One
Here’s Part One of Heather’s Upper Body Surf Strengthening Series, the aim is to get you working harder throughout the series, which help you to surf better and with more power.
Burn & Tone Endurance for Surfers
Improve your stamina, muscle endurance and cardiovascular fitness with this endurance workout. This is a powerful, dynamic workout, so get ready to sweat with Heather.
Yoga for Gratitude and Joy
Have fun with this joyful and feel-good yoga class with Jen .
Surfer Flow for Strength
Try this 25 minute yoga flow with Yaiza, designed to improve your strength in the surf.
Paddle Fit Workout for Strength Training
Join Tee for workout designed to take your dry land paddle training to the next level with a powerful combination of strength and endurance training.
Pop Up Perfection: Explosive Workout
25 MINUTES • DUMBBELLS OPTIONAL Pop Up Perfection: Explosive Workout Here Tee is working on explosive exercises to master pop ups. It’s so important to get your pop ups right and on-land training like this, will 100% help your pop ups when you’re surfing.Pop ups are...
Core & Back Pilates for Surfers
Pilates 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.
Quick Core Strength for Surf
This workout focuses on targeting our major and minor core muscles which are vital for achieving our optimum surfing performance, regardless of our surfing level.
8 Mobility Tips for Surfers
Here are reasons why mobility matters for your surfing performance.
Paddle Faster Workout
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!