Your Surf Workout:
Turn Power
OBLIQUES, CORE & HIPS
30 MIN • GYM OR HOME VERSIONS
FIRE YOUR TURNS
Built for you: when you know where you want to go on the wave, but your body won’t turn there
Gym Version
Warm up • 2 rounds • No rest
  • Bike Wam up
    Easy pace, 3 minutes
  • Hip Mobility
    Slow and controlled, 10 each side
  • Quadruped Thoracic Rotation
    Hand behind your head, open your elbow to the ceiling, 8 each side
  • Half Kneeling Thoracic Rotation
    Hips stay square, turn from your upper back, 8 each side
At home / No Equipment option
Warm up • 2 rounds • No rest
  • Bike Wam up
    2 minutes, step instead of jumping for a low-impact version
  • Hip CARs
    Slow and controlled, 10 each side
  • Quadruped Thoracic Rotation
    Hand behind your head, open your elbow to the ceiling, 8 each side
  • Half Kneeling Thoracic Rotation
    Hips stay square, turn from your upper back, 8 each side
Gym Version
Main Set • 3 rounds • 2 min rest between sets
  • Banded chop
    Pull high to low across your body, 10 each side
  • KB Windmill
    DB overhead, eyes on it, slide your hand down your leg slowly, 8 each side
  • Landmine Rotation
    With a barbell or dumbbell
  • Side plank with DB
    Hips high, body in one line, 30 seconds each side
At home / No equipment version
Main Set • 3 rounds • 2 min rest between sets
  • Lunge with rotation
    Step into the lunge, turn toward your front knee, 8 each side
  • Windshield Wipers
    Legs up, lower side to side, shoulders stay down, 10 total
  • Shoulder to knee
    20 reps
  • Side plank with rotation
    No weight, bring your top arm down and up - 10 reps
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