Your Surf Workout:
Pop-up Speed
EXPLOSIVE LEGS, CORE & MOBILITY
30 MIN • GYM OR HOME VERSIONS
POP UP FASTER, CATCH MORE WAVES
Built for you: when your pop-up is too slow and the wave leaves without you
Gym Version
Warm up • 2 rounds • No rest
  • Jumping Rope
    Light on your toes, 2 minutes
  • World Greatest Stretch
    Deep lunge, elbow to the floor, then rotate open, 10 each side
  • Hip Circles
    Big slow circles, 10 each direction
  • Plank Toe Touches
    Hips up, tap the opposite foot, 10 each side
At home / No Equipment Version
Warm up • 2 rounds • No rest
  • High Knees
    Fast feet, knees to hip height, 1 minute
  • World Greatest Stretch
    Deep lunge, elbow to the floor, then rotate open, 10 each side
  • Hip Circles
    Big slow circles, 10 each direction
  • Plank Toe Touches
    Hips up, tap the opposite foot, 10 each side
Gym Version
Main Set • 3 rounds • 2 min rest between sets
  • Med ball throws
    Power comes from your hips, throw hard, 10 reps
  • Single Arm Bench Press
    With dumbbells, 3 counts down, explosive up, 10 reps each side
  • KB Swings
    Snap your hips forward, arms just guide the bell, 15 reps
  • Devil Press
    Chest to the floor, then swing the dumbbells overhead in one move, 8 reps
At home / No equipment version
Main Set • 3 rounds • 2 min rest between sets
  • Wide Jumps
    Jump as far as you can, land soft, walk back, 8 reps
  • Push ups
    Slow on the way down, fast on the way up, 10 reps
  • Mountain climbers
    Hips low, knees drive fast, 30 seconds ON
  • Plank Jacks
    Feet jump in and out, hips stay still, 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