Your Surf Workout:
Paddle Power

UPPER BACK, SHOULDERS & CORE
30 MIN • GYM OR HOME VERSIONS
PADDLE LONGER, CATCH MORE WAVES
Built for you: when your arms and shoulders give out before the session is over
Gym Version
Warm up • 2 rounds • No rest
  • Rowing Machine
    2 minutes
  • Scapular push ups
    Not bending elbows, 10 reps
  • Prone Y-raises
    Lying down, raising arms in Y shape, 10 reps
  • Arm Circles
    Standing, slow pace, both arms. 30 sec forward, 30 sec back
At home / No Equipment Version
Warm up • 2 rounds • No rest
  • Jumping jacks
    2 minutes, do steps instead of jumps for low impact version
  • Arm circles
    Standing arm circles, 30 sec forward, 30 sec back
  • Scapular push ups
    Not bending elbows, 10 reps
  • Prone Y-raises
    Lying down, raising arms in Y shape, 10 reps
Gym Version
Main Set • 3 rounds • 2 min rest between sets
  • Chainsaw row
    Dumbbells, 10 reps each side
  • Body saw
    From plank position, 10 reps
  • Active Hang
    30 seconds
  • Pull ups
    6 reps, can be banded
At home / No equipment version
Main Set • 3 rounds • 2 min rest between sets
  • Push ups
    15 reps, start with your knees if needed
  • Superman pulses
    10 reps. Too easy? Hold 2 sec at the top
  • Mountain climbers
    30 seconds ON
  • Hollow kicks
    30 seconds ON
Want a plan made just for you?
I’ll look at your schedule, equipment and what’s holding you back, then build a plan for your level
Personalized Month • $69
4 weeks of training built around your goals, equipment and schedule. Made by me, with a check-in after week 2. In your inbox within 48 hours.
Get My Month $69
Surf Video Review + Plan • $129
Send 3-4 clips of your surfing. I’ll find what’s slowing you down and build your week around fixing it. 5 spots this week.
Get Maximum Progress $129
Surf Trip Prep • $29
Pre recorded video workouts for 14-day at home Surf Trip Prep
Get Trip Ready $29
Surf Trip Coming Soon?
START 2 WEEKS
BEFORE YOUR FLIGHT
20-40 MIN A DAY,
NO EQUIPMENT
BUILT BY A SURFER
FOR WOMEN WHO SURF
Don't spend the first half of your surf trip getting back into surf shape
A 14-day at-home program to make the most of every wave
LEARN MORE
Contacts us
karolina@thesurfable.com