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.

Boxing for Surfing Fitness

The men and women you see surfing on TV make the sport look easy, but in reality it is one of the most physically demanding sports out there. Whether it’s paddling, popping up, or riding the wave, an unbelievable amount of strength and endurance is required. Surfing-specific workouts are becoming more and more popular for recreational and competitive surfers (as they should be), but what it often overlooked is how participation in other sports can also improve your skill on the water. Personally, as a recreational athlete I prefer experiencing multiple sports, and in this article we look at the cross-training benefits between boxing and surfing, a combination I immediately fell in love with.

Shoulder Strength and Endurance

If you’ve paddled on a board before, you know how beneficial shoulder strength and endurance can be. Boxing is easily the best shoulder workout I have ever participated in, and it doesn’t involve any weights. The main reason for this is because most exercises in a typical boxing workout require you to keep your hands up. Generally speaking, a typical boxing workout consists of rounds (instead of “sets”), which are 3 minutes long and have 30-60 seconds rest in between rounds. This is designed to mimic the structure of a boxing match, but actually works out well for getting a killer workout too. Most exercise involve the upper body quite heavily (e.g. heavy bag, speed bag, reflex bag, shadow boxing, sparring, etc), even the warm-up, which often times is a workout on it’s own!

Lower Body Strength and Endurance

One of the underrated aspects of boxing fitness is the benefits to lower body strength and endurance. Every boxing-specific exercise requires you to be in an athletic position with knees bent. Furthermore, you must maintain the alignment of your body so that it’s on an angle (i.e. not squared-up), and keeping all this in mind throughout the workout can be quite taxing. It’s not just the positioning either. Much of your punching power is generated from the lower body, so there is explosive muscle work involved as well. I personally feel it the most in my calves, but overall it’s a great leg workout.

Core Stability

Perhaps the most applicable when it comes to surfing, boxing can really improve your core strength and stability. As much of the power is generated from your lower body, you also have to transfer it through your core. Also, it is always encouraged to focus on core exercises in order to toughen up your mid section, should you ever decide to spar and want to avoid being winded too many times.

As mentioned previously, boxing typically doesn’t use a ton of weights, so often times exercises simply use your own body weight and require a lot of core stability. This is something you will notice quickly. Even though you don’t feel the burn right away, it’s difficult to maintain proper form and posture throughout the workout, and you’ll buildup that strength and endurance before you know it.

Affordability and Accessibility

Most sports can be difficult to get into because they cost a lot of money at first. Boxing is an exception though. You can find at least one boxing gym in most cities and the equipment and memberships can be very cheap. If going to a facility to do your workouts is something that you hate the thought of, purchasing a couple pieces of equipment can allow you to get everything done in your own home.