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 - Ginastica Natural

    Episode 1

    Ginastica Natural is a full bodyweight training method that combines ground work from jiu-jitsu, movement and breath from yoga, and animal-like motion.
    Improve your coordination, mobility, fluidity, strength, and release your inner monkey :D

  • Tuesday - Training Part 1

    Episode 2

    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. Optional: 1 weight (~ 5-15 lbs).

    List of exercises:
    - Squat + backside turn (optional to use a weight)
    - Squat crossed legs
    - Squat pulses
    - Squat + side lift...

  • Tuesday - Training Part 2

    Episode 3

    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:
    - High to low plank
    - Superman 'Y' crunches
    - Side plank twist (on right side)
    - Side plank twist (on left si...

  • Thursday - Restorative

    Episode 4

    "You don't have to be fire for every mountain standing in front of you. You can be water and soft river yourself to freedom too."

  • Friday - Training Part 1

    Episode 5

    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:
    - Surfer burpees
    - Bear side + back tap
    - Squat toe touches
    - Jump lunges with twist
    - Crossover push-ups
    - Dolphin push-up
    - Front & back k...

  • Friday - Training Part 2

    Episode 6

    HIIT [ 25 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 2 times without rest between each circuit. *During the 15 sec rest, you can either rest or, if you want to increase the intensity of this workout, you can hold some exercises (as shown in the video).

    List of exe...