Surf Fitness

Day 5 – Paddle Endurance

DAY 5Paddle EnduranceAboutJoin Tehillah for a workout designed to improve not only your shoulder mobility but also take your dry land paddle training to the next level with a powerful combination of strength and endurance training. You will need some weights for this...
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Upper Body Dumbbell Blast for Surfing

Upper Body Dumbbell Blast for Surfing

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. Let’s go!

Surf Longer Explosive HIIT

Surf Longer Explosive HIIT

High Intensity Interval Training is one of the best methods for improving your endurance and cardiovascular fitness, allowing you to surf longer and improve your practice.

Surf Fit HIIT Workout

Surf Fit HIIT Workout

Catch up on our Instagram live with fitness and surf coach Tehillah from SurfGirl Premium.

Yoga for Nervous System Soothing

Sometimes you just need to slowdown. The focus of this practice is to move in time to a long, slow soothing audible breath, otherwise known as Ujjayi breath.

Sofa to Surf: SHANTI SURF

We’ve said it once and we’ll say it again, yoga and surfing go together like tea and biscuits.

Sofa to Surf kicks off

To help you get back into peak form, our ‘Sofa to Surf’ campaign will get you there.

Get Surf Fit For Winter

It’s so easy to fall off the wagon over winter especially around the festive season, so here’s how to stay surf fit.

Improve your Pop-Ups!

Want to improve your surfing? Here’s some exercises to help improve your strength and fitness for an explosive pop up.

Surf Better, Get Surf Fit

The Surf Girl Guide to Surf Fitness is stacked with lots of great fitness tips which will improve your surfing, here’s how.

Fit Kit: getting sweaty in style

Stylish fitness wear for women – there’s no longer any excuse for uninspiring, old sportswear – working out has never looked so good…




  • Day 5 – Paddle Endurance
      Already a member? Sign in to your account Signed in but can’t see the content? Update Your Card > Menu > Subscriptions > Renew Now Other issues? Email [email protected] Join SurfGirl Premium today 6 MONTHS + print mag £8.33/mo GET SURFGIRL MAGAZINE PLUS DIGITAL SUBCRIPTION £50.00 Billed bi-annually. Includes SurfGirl Print Magazine Subscription.Cancel anytime. Get Started … Read more: Day 5 – Paddle Endurance
  • Day 4 – Apres Surf Neck & Shoulder Stretch
      Already a member? Sign in to your account Signed in but can’t see the content? Update Your Card > Menu > Subscriptions > Renew Now Other issues? Email [email protected] Join SurfGirl Premium today 6 MONTHS + print mag £8.33/mo GET SURFGIRL MAGAZINE PLUS DIGITAL SUBCRIPTION £50.00 Billed bi-annually. Includes SurfGirl Print Magazine Subscription.Cancel anytime. Get Started … Read more: Day 4 – Apres Surf Neck & Shoulder Stretch
  • Day 3 – Power Pilates Surf Flow
    This surf-focused Pilates workout uses lunges, plié squats, and squats to build strength and stability in your legs and hips while also working the arms. By targeting the glutes, quads, hamstrings, inner thighs, and upper-body stabilizers, you develop the power and control needed for strong pop-ups and steadier turns. It’s a full-body session designed to enhance balance, endurance, and overall board confidence.
  • Exercise Snacking
    It’s the new year and time to get back into a fitness routine. If it all sounds a bit too much consider exercise snacking, bite size workouts which fits in with your lifestyle.
  • Day 2 – Flexibility for Surfing
    Here we’re focussing on one aspect of surf fitness which is often neglected: flexibility, which is so important for our surf performance.