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
  • Full body 01 ≃30 min

    Episode 1

    HIIT [ 40 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 4 to 5 times. Take 1 min rest between each circuit.

    List of exercises:
    - Tabletop to bear (hold 5 sec - release 1 sec)
    - Push-ups (on knees)
    - Squats
    - Glute bridge
    - Side plank dips on right side
    - Side plank ...

  • Upper body 01 ≃28 min

    Episode 2

    HIIT [ 40 sec ON / 15 sec OFF ] Repeat this circuit 4 times. Take 1 min of rest between each circuit. You will need 2 light weights (~ 2 to 5 lbs).

    List of exercises:
    - Bent-over T's (1 light weight in each hand)
    - Superman 'Y' to W's
    - Push-ups (on knees)
    - Crab hold
    - Bear + back tap
    - Tablet...

  • Lower body 01 ≃28 min

    Episode 3

    HIIT [ 40 sec ON / 15 sec OFF ] Repeat this circuit 4 times. Take 1 min of rest between each circuit.

    List of exercises:
    - Cross-step + floor touch
    - Squats
    - Lunges (right leg in front)
    - Lunges (left leg in front)
    - Glute bridge + abduction
    - Bridge reach
    - Bear + side tap

    Workout playlists: ...