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Functional Fitness for Surfers

Hey surfers 👋(or those who want to train like them). I’ve researched and compiled a list of functional exercises which will help improve your surfing. Anddd the plan builder has allowed me to make this into a routine for you. We have the main routine, hip mobility & finish with a balance drill. Hope this helps

  • 25 minutes
  • Beginner
  • Training Cones · BOSU Ball · Pull Up Bar
  • Full Body
Surfing

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Exercises

Main Routine

Note: Switch sides every set for the Side Plank & Turkish Get Up

Jumping Jack
  • Full Body
  • Intermediate
Set Time (s)
1 45
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 16
2 16
3 16
Curtsy Lunge
  • Glutes · Hamstrings · Quadriceps
  • Beginner
Set Reps
1 16
2 16
Chin Up
  • Upper Back · Biceps
  • Intermediate
Set Reps
1 10
2 10
Push Up
  • Chest
  • Intermediate
Set Reps
1 16
2 16
Tricep Dip
  • Triceps
  • Intermediate
Set Reps
1 16
2 16
Side Plank
  • Full Body
  • Intermediate
Set Time (s)
1 45
2 45
Kettlebell Turkish Get Up
  • Full Body
  • Intermediate
Set Reps Weight (kg)
1 5
2 5

Mobility

We’ll look at hip mobility here

Hip Abduction
  • Hip Abductors
  • Beginner
Set Reps
1 14
2 14
Mountain Climber (Wide)
  • Abdominals
  • Intermediate
Set Time (s)
1 45
Inch Worm Push Up
  • Chest
  • Intermediate
Set Reps
1 12
Bear Crawl
  • Full Body
  • Intermediate
Set Time (s)
1 45

Balance Drill

If you don’t have a BOSU Ball, do on the floor

BOSU Dome Cone Clock (One Leg)
  • Calves · Quadriceps · Hamstrings
  • Intermediate
Set Time (s)
1 45
2 45

Created by

Leon Ward’s BurnIt
Personal trainer

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