Thursday, May 26, 2011

Another Great Surfing Workout: Off Season Total Body Fitness

We have posted a few surfing workout routines on here before including Laird Hamilton’s workout and some good workouts from our yoga and surf camp.

Some people have been asking for a good off-season workout to keep in surfing shape and avoid those jello arms the first time back in the water. (Not everyone gets to live in a place where the waves are good year round)

We had Derek Dolan, a personal trainer; fitness expert and costa rica surfing camp alum, design a great total body routine that combines swimming, cardio and resistance exercises to keep your paddling arms strong and your arms chiseled. Perform each workout once a week, leaving a day of rest in between.

Use a weight that takes you almost to failure at the given number of reps. For swimming, use 20 laps as a base and increase/decrease as needed for your fitness level.

If you need clarification on any of the exercises, check out the CrossFit website for videos and explanations.

Warm Up - continuous shouldn't take more than 15 minutes.

• 10 prison squats (no weight, hands behind head)
• 10 pushups. fingers out thumbs pointing toward shoulders.
• 10 side lunges
• Wide shoulder rotations w/ 5lbs 30 front, 30 back
• 10/leg alt. leg raises.
• 10/side iron cross. on back arms straight out knees up at a 45.
• 10/leg alt backward hip circles
• 10/leg swings - balancing on one foot
• 10/leg side to side leg swings

Monday - Chest Focus

• Swim 20 laps continuous
• Bench 3x15
• Overhead squat 2x15
• Pullup 2x15
• Lateral raise
• Wall balls 2x15
• Barbell curl 2x12
• Tricep extension 2x12
• Box Jumps 2x20
• Chest Cable Flies 3x12
• 100 Swiss Ball Crunches

Weds - Legs Focus

• Run 2 miles
• Swim 10 laps continuous
• Squat 3x12
• Incline 2x12
• Single arm row 2x12
• Clean & jerk 2x8
• Reverse fly 2x12
• Hammer curl 2x12
• Skull crushers 2x12
• Burpees 3x15
• Weighted walking lunge 2x12
• 1 minute plank – 5 sets

Friday - Back Focus

• Stair climb 10 minutes
• Swim 10 laps continuous
• Pullups 3x15
• Dumbell chest press 3x12
• Deadlifts 2x12
• Shoulder press 2x12
• Kettlebell swings 3x15
• Preacher curls 2x12
• Dips 2x20
• Lat pulldown 3x12
• Calves 2x12
• Hanging leg raises 2x20

Good luck.


  1. Your website is really cool and this is a great inspiring article. Thank you so much. fitness in Nashville TN from Next Level Fitness

    1. Doing frame building isn't always a numbers recreation many human beings doing work hard for this and after the difficult training session, they will get the nice end result in their body constructing their frame. Buts some of them doing much less exercise and take the gain of capsules and protein and that they constantly purchase their protein and drugs form this internet site because they realize this internet site usually offers the first-class pleasant pills.

  2. This is a truly good site post. Not too many people would actually, the way you just did. I am really impressed that there is so much information about this subject that have been uncovered and you’ve done your best, with so much class. If wanted to know more about green smoke reviews, than by all means come in and check our stuff. fat loss pills made for men

  3. t is avail in different size and shapes. People can purchase it their own choice. Because it is not an investment of amount of money but it is also for a good exercise. BEST TRAMP ONLINE JUDGE

  4. This comment has been removed by the author.

  5. This comment has been removed by the author.

  6. The procedure of high schooler working out comprises of two phases. The main stage that is known as build up stage is intended to expand the bulk and muscle to fat ratio ratios of the individual experiencing the weight practice or working out. Stacking steroid

  7. It is important to do a lot of research before choosing. Infomercials and Jennifer websites can help you to narrow down which workouts excite you.

  8. well as it's used for full body workout for a beautiful life. At Vinex Sports Shop, you Here
    will get a wide range of quality jumping and skipping ropes in different raw material,

  9. While taking after an eating routine timetable, ensure that you allow solid nourishments instead of greasy sustenances.
    have a peek at this site

  10. Wow amazing, Nice content I found so many interesting stuff in your blog especially its discussion Thanks to sharing

  11. Of course, these are quite important elements, especially if you want to be noticed but you definitely need to pay attention to one more thing: it is the fashion. telos surf charters

  12. They are very much concerned about the team they select. They select the best persons to form a team that they appoint to take care of their clients. folding exercise bike reviews

  13. There are times when you have some problem or do not like the steroids. Taking this aspect into consideration ensure the provider has round the clock customer support. best legal steroids

  14. A pill that focuses on only one element of your weight loss just won't cut it.
    phenq diet pills

  15. If you intend to take bodybuilding seriously, you really only have two choices... You can do it naturally or you can use steroids. Building up size.
    legal steroids review

  16. Thanks for posting this info. I just want to let you know that I just check out your site and I find it very interesting and informative. I can't wait to read lots of your posts. Active Man site

  17. My Shocking V-Tight Gel Review. Read here to see how it worked for me and what I liked and disliked!
    V Tight Gel

  18. Use a combination of shoulder presses bench presses, leg curls squats, push ups and triceps push downs or vary the weights you lift.Clenbutrol

  19. Here are the 12 most popular weight loss pills and supplements, reviewed by science.
    diet pills that work fast

  20. Outrageous lifting weights is a science and an artistic expression. You can ponder nourishment until the point that you have a PHD yet regardless you will never ace it. You can read each exercise diary, book, online pamphlet on the planet and you won't know it all. Workout for bigger arms

  21. Anabolic steroids became a staple diet not only in bodybuilding but also in others sports. Nevertheless, it was in bodybuilding that it lived as a legit diet until the governments came to the rescue with policy enactments. Fitness Tips

  22. The unique formula of PhenQ blocks fat production and suppresses your appetite; all whilst burning stored fat to reveal your hidden dream body.
    phenq customer reviews

  23. PhenQ Reviews PhenQ is an innovative, multi-dimensional supplement
    phenq reviews 2017

  24. Bigger, harder erections and your best performance ever! Supercharge your sex life and increase your bedroom confidence. Male improvement made easy.
    best male enhancement pills 2017

  25. BookYourArtist – BYA is a sister concern of Pakistan’s famous and largest event management company by the

  26. There is no one weight loss pill that will zap away fat. At best, most diet supplements contain ineffective ingredients
    over the counter diet pills

  27. This comment has been removed by the author.

  28. With your knees at a right angle, breathe freely while seeing how long you can hold the position.this post

  29. Time, stress, aches, and tiredness all contribute to our justification to digress or completely stop a program. Don't let that happen.guarantor

  30. The main reason behind the success of tony horton is the way in which the entire program has been laid out. Apart from the step-by-step workout guide, it includes meals, supplements and recuperation. All these together help you in attaining your desired goal.

  31. I wanted to thank you for this great read!! I definitely enjoying every little bit of it I have you bookmarked to check out new stuff you post.
    home page

  32. There are quite many factors to be considered when you talk about a fit body. Body conditioning as well as daily necessities is required.tu pourrais essayer ici

  33. Truly entertaining and infatuating. This blog has it all.

  34. good

  35. Kerfoot Electrics, the best electrical contractors in the Sydney area. Quality Commercial Electrical & mechanical services and contractors.

  36. Singh Auto is a reputed car servicing workshop. With our experience and reputation in the motor vehicle repair business over the years our clients have a reason

  37. When it comes to our homes, offices, factories and elsewhere, safety is nothing to mess

  38. Tuscany Wedding Photographers at Best of Wedding Photography. Check out the best wedding photographers in your area.
    Tuscany wedding photographer

  39. Tuscany Wedding Photographers at Best of Wedding Photography. Check out the best wedding photographers in your area.
    Tuscany wedding photographer

  40. Shop from the world's largest selection and best deals for Men's Fragrances. Shop with confidence on eBay!
    Mens Fragrances

  41. Buy lightweight Evolution Walker with low maintenance brakes and seat is softly padded.
    Evolution Walker

  42. Good posting and very nice article, and this site give a interesting information.
    Best Legal steroids

  43. Singh Auto is a reputed car servicing workshop. With our experience and reputation in the motor vehicle repair business over the years our clients have a reason 
    Singh Auto Care

  44. When it comes to body building or any physical activity you have to be ready for the possibility of an injury and do everything possible to prevent one from occurring in the first place.

  45. This comment has been removed by the author.

  46. With WebSiteLibrary New Zealand you can check everything about

  47. Natural bodybuilding avoids any chemicals or toxic substances. Natural athletes avoid banned substances for two reasons. Ganabol kaufen

  48. When it comes to our homes, offices, factories and elsewhere, safety is nothing to mess around with. Electrical energy is .

  49. PharmaDealOnline is a family owned trusted discount online pharmacy store with customers Australia wide.
    Pharma Deal

  50. Consider a person who just devours 1500 calories for each day and needs to do some weight training.

  51. If you are looking for more information about flat rate locksmith Las Vegas check that right away. Dapoxetine 90mg

  52. A big round of applause for the amazingly written blog.