Surf fitness - SurfGirl Magazine

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

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 surf specific workout programme designed to get you powered up for surfing.

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!

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!

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...

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.

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.

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.