Surf Fitness

10 Minute Surf Strong Workout Programme

 

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Surf Fitness

Training that will make you surf strong.

SurfGirl Premium members have over 200 real-time surf specific workouts at their fingertips. Try one now.

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Burn & Tone Endurance for Surfers

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.

Pop Up Perfection: Explosive Workout

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

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

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.

Paddle Faster Workout

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!

Arm and Core Workouts to Improve Surfing

Arm and Core Workouts to Improve Surfing

Arm and core strength is essential to help improve your surfing performance. Here we look at workouts which will help to strengthen your body in order to surf better.

Quick Surf Stretch

Quick Surf Stretch

It’s important to stretch before and after surfing or a workout to avoid injury. Stretching also makes you more flexible, keeps your back in good shape and gives your muscles more tone.

Fluid Flow Yoga

Fluid Flow Yoga

This fluid flow with Issey Knight gets the heart pumping using controlled breath work.

Express Abs

Express Abs

Try this Equipment-free 15 minute express workout to strengthen your core and tone those stubborn areas.

‘New Beginnings’ Yoga: Part One

‘New Beginnings’ Yoga: Part One

Welcome to the ’New Beginning’s series of yoga flows with Issey. Part One is a soft and steady yoga flow to ease your way into the programme.

Full Body Surf Fit Workout

Full Body Surf Fit Workout

Join Tee as she puts us through our paces with a 25 minute full body workout, focussing on endurance, balance, strength and mobility.

Surf Inspired Sculpt Yoga

Surf Inspired Sculpt Yoga

This is a 60-minute, surf-inspired Sculpt Yoga class that can serve as a nice cross-training practice to support you in keeping your body and mind supple and strong in between your surf sessions.

Sunset Relax Yoga

Sunset Relax Yoga

Slow down and unwind with this deeply relaxing yoga practice with Jen, perfect to do at the end of the day.

10 Surf Strength Exercises

10 Surf Strength Exercises

This workout consists of 10 surf strength exercises which are perfect for strengthening your pop up, as well as your legs and core so you can perform better on your board.

Yoga Flow for Surfing ✌🏼

Yoga Flow for Surfing ✌🏼

This dynamic and heat-building vinyasa flow yoga practice will help you to build so much strength, balance and flexibility for surfing.

Post Surf Stretch and Mobility

Post Surf Stretch and Mobility

Stretching 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 the aches and pains of surfing!

10 Minute Surf Stamina

10 Minute Surf Stamina

Join in this short surf fitness workout with Emilia, there’s a combination of four exercises to help work on your stamina and strength.

Self Love Restorative Yoga

Self Love Restorative Yoga

Try out this gently restorative, self love sequence with yoga instructor Issey, it will help to reduce stress, anxiety and physical tension.

Booty Burner

Booty Burner

This Booty Burner exercise routine helps build stronger legs and glutes which is essential for a strong stance whilst surfing. Having strong, well balanced legs are a key component of having a healthy, high functioning body, not to mention a peachy beach bum!

Paddle Fit Resistance Workout 4

Paddle Fit Resistance Workout 4

Mobility, strength and endurance are key components in this workout as we challenge our dry land paddle fitness! Let’s get it team!

Slow Stretch Yin Yoga

Slow Stretch Yin Yoga

Lucy Foster Perkins takes us through a stretch workout focussing on the shoulders and lower back.

Paddle Fit Resistance Workout 3

Paddle Fit Resistance Workout 3

Mobility, strength and endurance are key components in this workout as we challenge our dry land paddle fitness! Let’s get it team!

Power Strength Yoga Flow

Power Strength Yoga Flow

• 25 MINUTES •  Power Strength Yoga Flow Join Sarah Gluschke for a 25 minute energetic vinyasa yoga flow. Sarah will take you through the fluid and smooth poses of the flow to get you energised and feeling good. For more workouts like this, hit the button below to go...

Feel Good Vinyasa Flow

Feel Good Vinyasa Flow

Chill down with a relaxing vinyasa yoga flow with Jen. This feel good flow will leave you feeling contented and positive.

Pilates for Surfers

Pilates for Surfers

This 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.

Surf Longer: Part Four

Surf Longer: Part Four

The final part of our Surf Longer Series with Heather, designed to increase your stamina for surfing.

Surf Longer: Part Three

Surf Longer: Part Three

Join Heather for week three of the surf longer series – these workouts get progressively harder and are designed to boost your stamina in the water.

Surf Longer: Part Two

Surf Longer: Part Two

This is a new four part workout series with Heather Lewis, to get you back in the surf and surfing longer with more stamina.

Paddle Specific Surf Mobility

Paddle Specific Surf Mobility

Do you think that a lack of overhead mobility may be holding you back when you’re paddling? In this video, Emilia explains the importance of working on our full body mobility to improve our surfing, with an emphasis on the upper body and thoracic spine for paddle specific training. Incorporate this into your routine and you’ll feel a difference, we promise!

Upper Body Dumbbell Blast

Upper Body Dumbbell Blast

Get 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.

20 Minute Strong Core Blast

20 Minute Strong Core Blast

Grab some weights, a mat and get ready to activate your core. This fast and effective workout will have your abs fired up in no time. It’s important to have good core stability to avoid injuries and lower back pain when you’re surfing.

‘New Beginnings’ Yoga: Part Four

‘New Beginnings’ Yoga: Part Four

As we’ve built up strength and flexibility over the series with Issey, this final flow is more up tempo than the previous videos. If you like your yoga a bit faster and more dynamic, this one is for you.

Sweat with Heather: Week Four

Sweat with Heather: Week Four

Welcome to your final workout of these sweat-sesh programmes. This is the hardest workout of the ’Sweat with Heather’ series.

‘New Beginnings’ Yoga: Part Three

‘New Beginnings’ Yoga: Part Three

Welcome to the ’New Beginning’s series of yoga flows with Issey. As you continue your four week programme, the yoga classes will become progressively harder. So move your way through the series, before you challenge yourself with the last high energy flow. 

‘New Beginnings’ Yoga: Part Two

‘New Beginnings’ Yoga: Part Two

Welcome to the ’New Beginning’s series of yoga flows with Issey. As you continue your four week programme, the yoga classes will become progressively harder.

Sweat with Heather: Week One

Sweat with Heather: Week One

Kicking off the ‘Back to Fitness’ Challenge is ‘Sweat with Heather’, a four-part programme to get you super fit. Let’s do it!

Full Body Blast

Full Body Blast

Great for when you’re short on time, this quick and effective 10 minute body blast with Tee.

Pilates for Surfers

Pilates for Surfers

Here’s a surf specific 20 minute Pilates workout focussing on movements that you use as a surfer.



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