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Get Started - Surf Training

Get Started - Surf Training

6 Seasons

You're new at working out and don't know where to start? This 3-week bodyweight program combines functional and core exercises that will enhance your mobility, strength and endurance. There's 3 workouts per week: a full body workout, an upper body workout and a lower body workout. For each one, we always suggest a number of rounds to complete, but you can decide to do one less round or one more, depending on what your body needs. If you want to push it a notch, you can add one of our 'Finishers' to your workout: we promise a real good sweat :P Before each training session, we suggest to follow one of the warm-up sequence, or, if you're short on time, you can simply do 2 to 3 min of skipping rope. After your workout, taking some time to stretch is highly recommended in order to reduce soreness and prevent injuries.

Get Started - Surf Training
  • Intro 3-week Get Started Program

    Episode 1

  • Warm up 10 min

    Episode 2

    Complete this 10 minute warm up sequence to prepare your body for your workout.

  • Warm up 15 min

    Episode 3

    Complete this 15 minute warm up sequence to prepare your body for your workout.

  • Morning Jam

    Episode 4

    20 min full body warm-up. Perfect before going surfing or to get your day started! Highly inspired by animal flow.

  • Foundation Breathing for Performance (1/3)

    Episode 5

    How can we increase our breath control + lung capacity to become more confident in the water, and enhance our performance in any given sport? First, learn to breathe fully!
    Follow the lead of Augusto @auguscarrara, freediving instructor and surf coach, in this series of 3 videos.

    In-person exper...

  • Morning Breath Routine (2/3)

    Episode 6

    3 exercises, 5 minutes. Should be doable daily? Once you know the drill, you can skip directly to timecode 5:10 to get started!

    How can we increase our breath control + lung capacity to become more confident in the water, and enhance our performance in any given sport?

    Follow the lead of Augus...

  • Dynamic Breath Control Exercises (3/3)

    Episode 7

    On-ground simulation exercises to train your ability to work with increased CO2 levels while in movement. Underwater hold downs often happen unexpectedly, in scenarios where your heart rates is already accelerated and you need to keep swimming.

    Follow the lead of Augusto @auguscarrara, free-div...