Your Surf Workout:
Getting Back
FULL BODY, EASY MOVES
20 MIN • GYM OR HOME VERSIONS
FEEL STRONGER IN THE WATER
Built for you: when you’re new to training or coming back after a long break
Gym Version
Warm up • 2 rounds • No rest
  • Treadmill Walk
    Easy pace, 3 minutes, no running
  • Arm circles
    Slow and controlled, 30 seconds forward, 30 seconds back
  • Hip Circles
    Slow and controlled, 10 reps each side
  • Good Mornings
    Hands behind your head, push your hips back, flat back, 10 reps
Home / No Equipment Version
Warm up • 2 rounds • No rest
  • March
    Knees up, no jumping, 1 min
  • Arm circles
    Slow and controlled, 30 seconds forward, 30 seconds back
  • Hip Circles
    Slow and controlled, 10 reps each side
  • Good Mornings
    Hands behind your head, push your hips back, flat back, 10 reps
Gym Version
Main Set • 3 rounds • 2 min rest between sets
  • Goblet Squats
    Dumbbell at your chest, sit back like into a chair, 10 reps each side
  • TRX Row
    Body straight, pull your chest to the handles, 10 rep
  • Banded Walk
    Band above your knees, small steps sideways, 10 each way
  • Deadbug
    Lower back pressed down, slowly, 10 reps. Light weights or bodyweight - opposite arm + leg
At home / No equipment version
Main Set • 3 rounds • 2 min rest between sets
  • Single Leg Glute Bridge
    No weight, 8 reps each side
  • Wall Sit
    No wait, 30 seconds at the wall, knees above your feet
  • Deadbug
    No weight, opposite arm + leg
  • Side plank
    No weight, side plank 30 seconds each side
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