Training for surfing fitness: 4-day surf workout routine for beginners

Surfing for beginner's guide
Lesson 23
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Introduction

Surfing demands a special kind of fitness. It’s not just about catching waves; it’s about being strong, enduring, balanced, and flexible so that you have what it takes both to paddle out to the lineup, pop up, ride the waves, and manage wipeouts in a safe way.

I’m not exactly a fitness guru myself, nor was I ever really a fan of going to the gym in my adult life- until I started taking surfing more seriously and discovered fun workouts for surfing. I realised that spending so much of my vacation time and money to go on surf trips just to get completely exhausted before even reaching the lineup, just wasn’t a very effective way to improve my surfing. 

Training for surfing fitness became such a big motivator for me- even more so after seeing positive results quite quickly after incorporating workouts for surfing into my training. That’s why I’ve put together a free downloadable surf workout routine for fellow beginner surfers who need some guidance and motivation to start their surf fitness journey!

Training for surfing fitness

Training for surfing fitness: 4-day surf workout routine for beginners

If you’re a beginner looking to level up your surf game, I’ve got just the thing for you: a simple 4-day workout routine designed to get you started with your training for surfing fitness and in better surfing shape. 

I personally find that a 4-day surf workout routine strikes a perfect balance. It’s enough to make progress in my surfing fitness while still leaving me time for other activities and commitments, such as friends & family, household chores, work, and of course; maintaining this blog!

I want to make it clear that I’m not a certified fitness trainer by any means. What I’m sharing here is the surf workout routine that kickstarted my own journey toward better surf fitness. I’ve gathered these surf fitness exercises from trusted sources like Surf Strength Coach and other reputable surf channels known for their valuable insights into good surfing workouts.

Download the surf training program PDF

Get started with your training for surfing fitness- subscribe to download the 4-day surf workout routine for free! Once you have filled out your information and clicked the download button, you will receive an email containing a link to the surf training program PDF.

Surf training program PDF

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What's in the surf training program PDF?

A 30-day fitness challenge for beginners

This surf workout routine is a 30-day fitness challenge for beginners, but of course many of these surf fitness exercises can be used later in your surf fitness journey as well. After completing this 30-day fitness challenge for beginners, consider changing up your workouts for surfing every few weeks, to prevent workout plateaus.

A full-body workout routine to improve your strength, endurance, balance and flexibility

In this lesson I explained how your shoulders, chest, arms, back, abs, legs, and glutes all come into play when you’re out in the water. Additionally, I emphasized that besides strength, surfing requires cardio, balance, and flexibility to excel in the waves. That being said, surfing is a full-body workout.

Therefore, this surf workout routine covers surf fitness exercises that strengthen all muscle groups used in surfing. It also includes surf fitness exercises that improve your cardio fitness, balance and flexibility. A good mix for the beginner surfer!

Detailed breakdown of what is included in the surf training program PDF

  1. 30-day surf workout routine (4 days of training per week)
  2. Warm-up exercises to perform before each workout
  3. Workout checklists. You can either print them and fill them out, or edit the checklists directly in the PDF from your phone or computer
  4. Links to videos that explain each surf fitness exercise in detail
Comments

I’d love to hear your thoughts on this post! Whether you have suggestions for improvement, want to share what you liked, or have any questions, feel free to leave a comment below. Your feedback helps me create better content for all aspiring surfers!

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The surf training program

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