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8-Week Surf + Yoga Program

8-Week Surf + Yoga Program

6 Seasons

With five years of surf and yoga retreats under our belts and two years offering online classes, we’ve come to realize something: there are many women out there who wants to get moving, but who lack direction or tools to stay consistent. Sounds like you? This is exactly why we’ve designed this 8-week surf+yoga program — to offer you guidance, and ultimately help you unlock your full potential.

This program alternates between bodyweight trainings & yoga practices. Our goal is to allow you to develop strength, fluidity, balance, flexibility, coordination, and mind-clarity –resulting in optimizing your physical And mental fitness!

If you're new to working out or to yoga, we suggest starting with the "Get Started" programs, and then coming back to this one.

8-Week Surf + Yoga Program
  • Monday - Training Part 1

    HIIT [ 30 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.

    List of exercises:
    - Wide climbers
    - Forearm plank rocks
    - Bear row + side tap
    - Reverse plank + leg raise
    - Swimmer push-ups
    - Superman crunches
    - Side plan...

  • Monday - Training Part 2

    HIIT [ 25 sec ON / 10 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 times without rest between each circuit. Finish with a 1 min forearm plank hold.

    List of exercises:
    - Opposite ankle tap
    - Roll back crunches
    - Russian twist
    - Flutter kicks
    - 1 min forearm plank hold (option...

  • Tuesday - Energizing Yoga

    Invigorating practice with a focus on breath retention (kumbhaka).

  • Thursday - Training Part 1

    HIIT [ 35 sec ON / 10 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.

    List of exercises:
    - Half burpees
    - Shoulder taps
    - Crossed-leg squats
    - Side-to-side surfer squat jumps
    - Push-up to jack
    - Diving movements
    - Plank twist
    - ...

  • Thursday - Training Part 2

    Do as many rounds as possible of the circuit listed below in 7 min. To complete 1 round, you must execute all 4 exercises and their proper number of reps. *Keep track of the number of rounds you did so you can try to beat it the second time you do that workout.

    List of exercises:
    - 10 X High to...

  • Friday - Grounding Yoga

    Cultivate the softness of the breath. How can we get to see the bigger picture, the full spectrum of opportunities, when we calm the constant fluctuation of the mind.