A Pro Surfers Workout Regime

Surfing seems to be a fun and easy sport. All you need to do is to stand over your surfboard and ride the waves. That’s it. But wait, there’s more! You might not know it but surfing isn’t just following the waves, slightly producing an effort to keep yourself balanced over the surfboard. It’s all about proper training, powering up your core strength and building a body able to withstand the powerful waves and rigorous balancing that is essential for a professional surfer.


If you’re an aspiring professional surfer, you need to know how to tone, build and condition your body for an optimum performance overboard. Remember that you will need to work out your whole body in surfing, that’s why learning a pro surfer’s workout regime is necessary.

In order to become a pro surfer, you need to integrate a set of components in your workout regimen. They are core strength, balance, upper body strength, lower body strength, flexibility, stretching and yoga. As you can see, workout components target not just a specific body part but also the body as a whole.

The Workout

Here you are standing on the shore, watching the waves clash with each other while inhaling the fresh sea air. You are holding your surfboard with you and you’re ready to start your day. But where do you begin? Warm up.

Stretching, a bit of jogging, squats, lunges and bent shoulder circles will help you warm-up. This is an essential part as it will increase heart rate, awaken muscles and pump you up for the intense workout ahead. Using a set of resistance bands is a terrific addition to any surfers gear bag.

Though surfing is done on the beach, your workout will most likely be performed on land. Spending few days each month for quality exercising can greatly increase your surfing ability.

Surf Training Workouts

As surfing requires dynamic body movements, you’ll need to train your body to become efficient in motion. You will want to use full body movement workout to develop full body strength. By doing these types of workout, your endurance, speed and strength will tremendously increase and you’ll be able to keep yourself injury-free.

Basically, you will need to work out your core body, upper and lower body, flexibility and balance. Here are some workout routines to help you get started.

Overhead walking lunge – hold dumbbells overhead then step forward, bending your front knee until your thigh is parallel to the ground, step forward using the other leg this time in the same manner.

Dumbbell push-up – while holding dumbbells in both hands, do a push-up but extend it by rotating your left side by 90 degrees and raise one weight overhead. Do the same on the right side.

Single Leg Squat – squat as low as you can while standing on one leg. You can hold on to something for support.

Clap push-up – similar to a simple push-up but you need to push yourself as high as you can and clap mid-air. When you land, use that momentum for executing the next rep.

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