Best Surf Workout Routines

If you’re new to surfing, you may not yet realize that this seemingly “effortless” sport takes a hell of a lot of strength, endurance, and balance. Sure, the pros make it look so easy, but if you’ve ever tried to catch the perfect wave, you’ll know that mastering those wicked moves requires serious overall fitness. So, what are the best surf workout routines?

Get ready to hit the waves in Costa Rica this holiday season! There is no better time to start prepping than RIGHT.NOW.

Let’s start! 

Why Surf-Specific Workouts Matter

Surfing is a unique sport because it blends short bursts of intense paddling with moments of pure maximum power, all the while maintaining perfect balance on a moving wave. This means that while traditional fitness routines are fantastic, they don’t quite cut it for surfers.

The ideal surf workout routines should focus on crucial areas like:

• Core strength: Strong abs keep you steady on the board,
• Shoulder and upper body strength: What powers you through paddling,
• Leg strength: For stability and control while riding waves,
• Flexibility and agility: For those smooth and swift movements on the board.

Whether you’re a seasoned surfer or a first-timer, incorporating surf-specific exercises into your workouts will make you feel stronger and more prepared for the waves. These are the best surf workout routines that’ll improve your game.

1. Core Exercises: Building Your Foundation

Your core is the absolute epicenter of every movement in surfing, keeping you perfectly steady as you balance on your board and turn with the waves.

To build a super strong core, try the following:

• Plank Variations: A simple plank can do wonders, but to level up, add side planks and dynamic movements like plank reaches and dips. These are gonna help with both core strength and shoulder stability – win-win!
• Russian Twists: Sit on the floor with your knees slightly bent and your feet slightly lifted. Now grab a weight and mindfully twist from side to side. This little burner strengthens obliques for optimal turning and controlling movements.
• Supermans: Lie face down on a mat and lift both arms and legs, holding for a few seconds before lowering. This is an intense full-back workout that will help with paddling endurance.

For the best surf workout, aim for two to three sets of each exercise three times a week.

2. Upper Body Training: Master the Paddle

Paddling is no easy task—it’s a mini workout in itself and can easily wipe out all your energy before you even get past the break. Building shoulder, back, and arm strength gives you the stamina you need to paddle through waves effortlessly and have plenty of energy left over for the actual surfing. 

Here are some key exercises to build your upper body:

• Push-Ups: Push-ups essentially simulate the “pop-up” motion you’ll need to get onto your board. Start with standard push-ups (or knee push-ups if needed), and as you progress, add variations like diamond push-ups to target different chest muscles. These are easy to do at home, so no excuses!
• Dumbbell Rows: Rows are excellent for strengthening your upper back, which is crucial for paddling. Focus on slow, controlled movements to mimic the steady power needed in the water. Don’t be afraid to go heavy here and do unilateral rows to protect your lower back.
• Lat Pulldowns or Pull-Ups: These exercises target the lats – the large back muscles that actually do most of the paddling work. If you can’t do a single pull-up, try lat pulldowns at the gym to gradually build strength, and then move on to assisted pull-ups.

Incorporating these exercises into your surf workout routines will make paddling smoother and easier, helping you avoid burnout when you’re out in the waves.

3. Leg and Lower Body Exercises: Stability and Power

Strong legs are essential for popping up on your board and controlling your ride. Balance and endurance are key, and these are the exercises that’ll help you improve both:

• Squats and Lunges: Classic moves like squats and lunges are great for building leg strength. To copy surfing, add in single-leg squats for balance training. Alternate between quad-focus and glute-focus quads for a greater range of strength.
• Box Jumps: Surfing requires lightning-quick bursts of power, and the best way to train your fast-twitch muscles for explosive movements is by doing box jumps. Do these carefully, and ensure you’re on a padded mat in case of mishaps!
• Calf Raises: Stability in the lower legs is often overlooked but super important. Stand on a step or edge and lift onto your toes, focusing on control.

Repeat these exercises two to three times per week to build strength, stability, and flexibility in your legs and lower body. Combine these with core exercises to create a perfect three-weekly surf workout routine for the lower body.

4. Balance and Agility Drills: Staying Steady on the Board

Balance really is the make-or-break skill for surfing – it even overrides strength in many cases. Practicing balance and agility drills will be your secret weapon if you want to ride confidently.

These can be simple and fun to incorporate into your routine:

• Balance Board Drills: A balance board is one of the best surf workout tools ever invented. Practice simple stances and turns to mimic your movements on an actual surfboard.
• Single-Leg Deadlifts: This exercise targets your glutes and core while improving balance. With or without weights, stand on one leg and hinge forward, reaching toward the floor. Switch legs and repeat.
• Jump Roping: It might seem basic, but jumping rope improves agility, fast movements, and footwork while increasing cardio fitness—a win-win for any surfer!

Aim to include balance and agility work at least twice a week. They’re quick exercises that greatly improve your stability and reflexes.

5. Cardiovascular Endurance: Building Your Engine

Endurance is just as helpful for surfing long sessions without tiring out. While you don’t need to be a marathon runner, having a solid cardiovascular base will help keep you paddling for longer.

Here’s how to build general endurance:

• HIIT (High-Intensity Interval Training): Short bursts of high-intensity activity, followed by rest, are ideal for surfers. Try sprints on land, in the water, or even high-knees to increase your heart rate. Go for 45-60 seconds ON and 15-20 seconds OFF for 15 rounds. And remember that it is not recommended to do such intense training more than 2-3 times a week.
• Swimming: Nothing beats swimming for surf-specific cardio. Swimming is a full-body workout that mirrors the movements and breath control needed in the ocean. It is almost entirely risk-free for injuries and is a glorious way to start the day.
• Rowing Machine: If you’re looking for an indoor option, a rowing machine can build your endurance, arm strength, and paddling motion all in one.

Try to include cardio two to three times a week, varying between high-intensity intervals and longer, steady workouts.

NB. Always consult a doctor before starting any new surf workout routines. Our recommendation is no substitute for professional advice.

Sample Weekly Surf Workout Routine

Here’s a simple 5-day surf workout routine to help you get ready for the surf season:

• Day 1: Core & Upper Body (planks, push-ups, dumbbell rows)
• Day 2: Lower Body & Balance (squats, box jumps, balance board drills)
• Day 3: Cardio & Flexibility (interval training, swimming, stretching)
• Day 4: Core & Agility (Russian twists, single-leg deadlifts, jump rope)
• Day 5: Full Body (row machine, supermans, calf raises)

Black Friday Special: Book Your Surf Camp Adventure!

Ready to test out those new, stronger, and smoother moves? Then book some lessons today! This Black Friday, we’re offering a fantastic 3-for-2 deal on surf lessons – BOOK 2 AND GET A THIRD LESSON FREE! 

Plus, get a FREE night’s stay at Iguana Surf Camp in Tamarindo when you book a 5-, 6- or 7- night camp. It’s the perfect chance to hit the water, polish your skills, and enjoy the incredible surf culture right here in Costa Rica’s #1 surf beach.

We can’t wait to see you shredding waves and living it up at Iguana Surf Camp. 

Get your board ready, and see you soon in Tamarindo!