Workout Programmes

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.

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.

Feel Good Workout Roundup

Our top 3 workouts on SurfGirl Premium to boost those endorphins and feel good.

Surfing requires bursts of high energy output for example during paddling to catch waves and then lower intensity during the waiting period lull. Building up your aerobic endurance will help you to paddle longer without fatigue, and improve your ability to catch more...

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....

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.

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.