The Surfer Workout: Own The Best Body On The Beach!



Who has the best body on the beach?  No, it’s not that muscle head with 21-inch biceps, or that beach bimbo with her double-D’s and pillow soft stomach.  The best summer bodies are usually those of surfers.  The act of surfing is a fantastic total body exercise that tones you up from head to toe.  For those of you who aren’t ready to jump into the ocean, or don’t have access to an ocean, don’t worry.  You too can develop a beautiful “surfer body” by following this surfer workout circuit below.  These exercises are designed to replicate the experience of being out amongst the waves, without actually being out amongst the waves.  Give it a go and see how it works for you.  Feel free to add rounds to this circuit as you progress.

The Exercises…

  • Medicine-Ball Jackknife

Lie flat on the floor.  Hold a medicine ball with both hands above your head.  Tighten your core muscles as you slowly bring your legs and arms up simultaneously.  You want your body to form a V.  Keep the arms as straight as possible.  See if you can make the ball touch your ankles without bending your legs.  Hold for a second, then reverse the movement slowly.  Aim for 3 sets of 15.

Lay your upper body on an exercise ball with your feet flat against the floor.  Hold a medicine ball or dumbbell above your head in both hands.  Slowly raise the weight until your arms are directly above your chest.  With just a slight bend, slowly lower the weight until your hands are just slightly below your head.  Repeat the movement.  Aim for 3 sets of 15.

With your back flat against a bench, hold a dumbbell in each hand.  Keep a slight bend in your elbows as you raise the weights slowly until they reach your midpoint.  Lower the weights to starting position and repeat.  Shoot for 3 sets of 15.

Using a bench bar, stack weights on the end closest to you.  Hold the bar with two hands, bend your knees slightly, and keep your head at a 45 degree angle as not to cause a strain.  Pull the bar into your chest and then very slowly back to starting position.  4 sets of 8.

Hold a barbell with an overhand grip.  Keep the bar just below chin-level as you stabilize it.  When you are ready, explode up, using your lower body for momentum as your thrust the bar above your head until your arms lock.  Slowly bring it back to start position and repeat.  4 sets of 8.

Planks rows are great for building both core and upper back strength; two areas that define that “surfer look”.  Holding a plank position, and with dumbbells in each hand, slowly row one arm back until your elbow is several inches behind your back.  Lower slowly and repeat on the other side.  Keep a steady pace and go for 1 minute total while remembering to alternate sides.  3 sets of 1 minute. 

  • SWIM!

This one shouldn’t come as much surprise, but the absolute best way to build those lean, shapely muscles, lower your body fat, and develop that “surfer” look is to do what surfer’s do most – SWIM!  You’ll be amazed at how quickly your body begins to change and your strength developes once you start a swimming routine.  Shoot for 2x a week to start, working your way up to 30 minutes of continuous swimming.  It may seem difficult at first, but within a couple of weeks your endurance and form will start to improve and 30 minutes of continuous swimming won’t seem so daunting.

To Recap…

Complete these exercises in a circuit routine, with no rest between each movement.  Once you finish plank rows, take a 90 second break, then go through the routine 3-4 more times.  Use this workout on it’s own 2-3 times a week or incorporate it here and there into a full plan.  Remember, these strength exercises COMBINED with the swimming aspect are how you’ll make the best and fastest progress.


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