It’s really important as surfers to train in and out of the water. An important key to remember when training for surfing is to train the different components of sport fitness; speed, coordination, cardiovascular endurance, muscle strength, flexibility and power. This particular workout is designed for core strengthening to improve our balance, as well as providing a full body workout. Even if you are not a surfer, this is a great workout to add to your gym routine. It will get your heart rate up and really test your inner strength and endurance. It’s an intense workout, but it’s only 6 minutes and 40 seconds, so no excuses!
These exercises should be done in a circuit fashion, with a short rest period in between. I chose to do 30 second intense workouts with 10 second rest periods. If you are just starting out, try 20 seconds work and 20 seconds rest, then you can build up from here :-). I have just discovered an awesome smart phone app to help with this workout. It is called the Bit Timer, and it enables you to create a circuit with work and rest periods and repeat cycles. Its super easy to use and you can change the settings depending on what workout you want; I can highly recommend downloading it! I like to do a short bit of cardio before I go into the workout, like a 10 minute jog or cycle to get the blood going and the muscles engaged.
OK, so here we go with the core exercises workout…
1. Squats: Perform as many repetitions as you can in 30 seconds while maintaining good form and control. You can add a little weight to make it harder if you need to.
2. Plank: Builds both endurance and core stability. Hold for 30 seconds. (Add ten leg lifts on each side to increase intensity).
3. Squat Thrusts: Simulates the surfing “pop-up.” Perform as many repetitions as you can in 30 seconds while maintaining good form and control. For non-surfers you can substitute this for burpies which are very similar. Start by lying on the floor face down then spring to your feet, jump in the air with your arms up, and then lay back down again. Repeat repeat repeat
4. Stability Ball Push-Ups: If you don’t have a stability ball, do the basic push-up. If this is too hard start with your knees on the floor and build from there. Perform as many repetitions as you can in 30 seconds while maintaining good form and control.
5. One-Leg Squat: Develops strength, balance and coordination required to help you maintain your center of gravity on the waves. A great workout for the bum too! Perform 10 reps on each leg, or as many as you can in 30 seconds.
6. Side Plank: Hold for 30 seconds and switch sides. For a more challenging move, lift one left leg up off the other. This is a great core strengthening exercise.
7. Back Extensions: Start on your hands and knees (or lie on a stability ball). Raise your left leg and right arm for 15 seconds, then raise your right leg and left arm for 15 seconds.
8. Stability Ball Twist: Lie with your back on the stability ball and your feet on the floor, knees at a 90 degree angle. Take your arms from left to right, twisting your torso. This is a fantastic exercise for overall strength and rotational flexibility. Its really important to engage your stomach muscles and your core and keep your back straight during this exercise. You can add hand held free weights to increase resistance as you advance.
9. Vertical Jumps: Builds lower body strength, while working on balance. Start in a squat position and jump up in the air as high as you can. Land gently with weight evenly distributed on both feet and absorb the impact with a full squat. Repeat as many as you can for 30 seconds.
And there you have it! 6 minutes and 40 seconds of what I know felt like hell, but very soon you will see the benefits I promise. It’s only a short time so concentrate and work hard; every time you do it, it’ll get easier