If this is you:
shoulders burn after paddling
after first couple of paddles you feel exhausted
pain after every session
slow recovery in between surfing days, muscles are sore
feel weak in the water
you get fewer waves than you want and can
Pain-free Paddling & Longer Surf Sessions in 5 days
Relieve pain, improve paddling strength, and surf without shoulder burnout $19 $9
No Equipment Home Workouts for Women
who like to surf longer without shoulder fatigue
who like to surf longer without shoulder fatigue
Release shoulder pain & stiffness fast
Get more waves & last longer in the water
10 min sessions, no equipment needed
Feeling EXHAUSTED in the water after a few paddles? Pain after each surf session? Shoulders burn after a couple of minutes? Tight chest and stiff upper back?
Your surfing shouldn't destroy your shoulders. Fix your shoulder strength and mobility in 5 days, with these pre-recorded train along sessions. Get rid of the pain, and start getting maximum out of your surf sessions!
Your surfing shouldn't destroy your shoulders. Fix your shoulder strength and mobility in 5 days, with these pre-recorded train along sessions. Get rid of the pain, and start getting maximum out of your surf sessions!
About the coach
I'm Karolina, a free surfer & ISSA certified trainer. I've created this program for women who love the ocean and want to feel strong and confident in & out of the water, putting my 8 years of experience into it.
As a single mother traveling the world for surfing, running my business and taking care of my son without family support, I know what it feels to be overwhelmed, lost and have 0 time for training.
That's why I created these quick but efficient workouts - excited to see you there 🩷
As a single mother traveling the world for surfing, running my business and taking care of my son without family support, I know what it feels to be overwhelmed, lost and have 0 time for training.
That's why I created these quick but efficient workouts - excited to see you there 🩷
This is not another workout program
This 5-day plan is designed specifically for women who want to feel strong and confident in the water. Paddle pain-free and get more waves, and more fun!
What our customers say
- DaniMaldivesI thought shoulder pain after surfing was just normal… Every session my shoulders would burn after like 15 minutes paddling. I honestly thought that’s just how it is.
I tried this 5-day shoulder fix and by day 3, I noticed I wasn’t getting that same pain when paddling out. - AnnaNYCI always felt weak paddling, no matter how much I worked out. I go to the gym, I train, but in the water my shoulders still felt weak and tired fast.
The sessions are short but very targeted. After a few days, paddling started to feel smoother and way less exhausting. - TanyaMexicoI didn’t expect to feel a difference this fast!
My shoulders felt super tight and stiff - very sore the next day. With the mobility routines and especially the PDF 5-min fix, I felt like my shoulders finally relaxed.
What's included
- Designed for women
- 5-day structured training plan
- 5 train along strength sessions
- 2 Mobility Flows
- 1 Printable PDF
- Surf Body
- Surf-specific strength for shoulders and supporting muscles
- Mobility work to reduce stiffness
- Printable CHEAT SHEET for 5 Min Shoulder pain relief
- Flexible
- No equipment, apartment friendly
- Train at your own pace
- Life long access to the trainings
What you’ll feel in 5 days
- Less pain after session 2
- Easier, smoother paddling
- More endurance in the water
- Stronger, more stable shoulders
Why surfers feel shoulder pain?
tight front body • poor scapular control • limited rotation
It's not because you're weak or not training enough. What's important is surf-specificity of your workouts.
Fix all 3 problems with fully structured 5 days of training:
It's not because you're weak or not training enough. What's important is surf-specificity of your workouts.
Fix all 3 problems with fully structured 5 days of training:
- Strength training5 strength training with progressive load: from easy level to more challenging workouts
- ChecklistDownload & print or save on your phone: 5 Min Routine for Instant Shoulder Pain Relief
- Mobility FlowsOpen your chest and shoulders
to release tension you kept for years - Forever accessLifelong access, return to these trainings at any time
Fix Your Surfer's Shoulder Now
Works even if you’re starting from pain.
What people say about us
- KseniaBrisbaneMy shoulders used to die after paddling out!
Did this for a few days and it’s honestly way better.
Less pain, more time in the water.
Super simple too. - MarinaMexicoMy paddling feels easier and my shoulders don’t burn as fast as they used to.
Didn’t expect much but yeah, totally worth it! - AvaHawaiiFirst session already felt different.
Now I don’t get that same soreness after surfing.
I just feel way lighter.
Created by a surfer & coach
Karolina Bon, certified personal trainer
This program was created by someone who lives the surf lifestyle and understands how a woman’s body should move - focused on real performance and real feeling, not bulky muscles or gym pumping.
Created by a surfer & coach
Karolina Bon, certified personal trainer
This program was created by someone who lives the surf lifestyle and understands how a woman’s body should move - focused on real performance and real feeling, not bulky muscles or gym pumping.
Frequently Asked Questions
- Q:Do I need any equipment?A:No, all 5 sessions can be done with bodyweight, no equipment needed.
If you want to make it more challenging, you can add dumbbells or kettlebells to some exercises in the last strength session. - Q:How do I access the program after purchase?A:After the payment you'll instantly get access to your trainings in the same window, and also will get a confirmation email with login details.
- QIs this for beginners or experienced surfers?AThe workouts are surf specific and target muscles you need for surfing: shoulders and core - to relieve pain and help your progress. Your surf level is not a barrier, you can be a beginner or an experienced surfer.
- QWhat if I don't finish in 5 days?AYou will get lifetime access to the program, and you can complete it at your own pace. You will NOT lose access after 5 days.
Contacts us
karolina@thesurfable.com
karolina@thesurfable.com