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Surf-inspired workouts that will make you move in different planes of motion in order to gain mobility, strength, balance and endurance.

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  • Partner Workout 02

    Complete the proper number of reps of each exercise consecutively. Repeat the circuit 3 times. Take 1 to 2 min rest between each circuit.
    Much laughter guaranteed 😂

    List of exercises:
    - 10 X sumo squats / side plank (right side)
    - 10 X sumo squats / side plank (left side)
    - 10 X burpee jump ove...

  • Partner Workout 01

    Complete the proper number of reps of each exercise consecutively. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.
    Much laughter guaranteed 😂

    List of exercises:
    - 20 X squats floor touch
    - 10 X push-up clap
    - 20 X plank jump over (10 jumps each)
    - 10 X sit-ups / squat hol...

  • AMRAP 01 =7 min

    Do as many rounds as possible of the circuit listed 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 low p...

  • AMRAP 02 =8 min

    Do as many rounds as possible of the circuit listed in 8 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 squat toe touc...

  • Abs 01 ≃8 min

    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 single-arm plank hold.

    List of exercises:
    - Opposite ankle tap
    - Roll back crunches
    - Russian twist
    - Flutter kicks
    - 1 min single-arm plank...

  • Abs 02 ≃8 min

    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 single-leg forearm plank hold.

    List of exercises:
    - High to low plank
    - Superman 'Y' crunches
    - Side plank twist (on right side)
    - Side plank twist ...

  • Abs 03 ≃8 min

    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...

  • Full body Basic 01 ≃30 min

    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 d...

  • Full body Basic 02 ≃30 min

    HIIT [ 35 sec ON / 10 sec OFF ] Switch exercise at each interval. Repeat the circuit 4 to 5 times. Take 1 min rest between each circuit.

    List of exercises:
    - Step-out burpees
    - Knee push-up to plank
    - Floor touch to squat
    - Bear row
    - Roll back crunches
    - Figure 4 heel tap (right foot)
    - Figure ...

  • Upper body Basic 01 ≃28 min

    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
    - Tableto...

  • Upper body Basic 02 ≃32 min

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

    List of exercises:
    - T's
    - Y's
    - W's
    - Push-ups
    - Leg lifts (with right leg)
    - Leg lifts (with left leg)
    - Crab toe touches
    - Dynamic horse stance (right arm + left...

  • Lower body Basic 01 ≃28 min

    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

  • Spice it up 🌶️≃25 min

    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:
    - Half burpees
    - Duckdive push-ups
    - Dolphin elevator
    - Crab to reverse table
    - Crossover to hip opener
    - Superman 'Y' to W's
    - Sphinx to fo...

  • Full body Fiesta 🎉≃25 min

    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
    - F...

  • Full body Groove ≃27 min

    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 ...

  • Catch me if you can ≃25 min

    Pyramid HIIT [ 60-50-40-30-20-10 sec ON / 10 sec OFF ] Switch exercise at each interval and execute the serie of exercises the other way around. Repeat the whole circuit (both ways) 2 to 3 times. Take 1 min rest between each circuit.

    List of exercises:
    - 60 sec: jumping jacks
    - 50 sec: squat to ...

  • Work it 🍑≃25 min

    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 lifts...

  • Full body Blast ≃28 min

    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
    - Crab to reverse plank
    - Superman paddle
    - Diving movements
    - Downdog split knee-to-elbow + opposite (right leg up)
    - Downdo...

  • Lower body Blitz ≃33 min

    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:
    - Low squat to burpee
    - Back & side taps (with right leg)
    - Single-leg hops (right leg up)
    - Back & side taps (with left leg)
    - Single-leg h...

  • Surf 'n' burn 🔥≃25 min

    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
    - Backside turn squats
    - Cossack squats
    - Side-to-side surfer squat jumps
    - Glute bridge marches
    - Jump lunge burpees
    - Sur...

  • Upper body Bliss ≃30 min

    Equipment: 2 light weights (~ 2 to 5 lbs)

    Complete each exercise and the proper number of reps consecutively. Repeat the circuit 4 times. Take 1 min rest between each circuit.
    Focus on doing the exercises slowly, with control and at your own pace. This is why you won't hear the "ding" sound bet...

  • All about balance ≃30 min

    Equipment: yoga mat + 2 light weights (~ 2 to 5 lbs) + 1 heavier weight (~ 10 to 35 lbs)

    Complete each exercise and the proper number of reps consecutively. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.
    Focus on doing the exercises slowly, with control and at your own p...

  • Warm up 10 min

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

  • Warm up 15 min

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