At Home Surf Fitness

These days, with the coronavirus pandemic leading to travel restrictions and nationwide beach and gym closures, you might feel like you’re falling out of surfing shape. 

Not only is surfing one of the most enjoyable activities one can do, it is also a very physically demanding sport that requires a wide range of physical ability to paddle into waves, get to your feet, and balance on your board. Obviously the best way to train for surfing is to get out there and surf, but for many that’s not an option at the moment.

For that reason, we collected several at home fitness resources that are designed to target the muscles that are used while you’re out surfing. These workouts will keep your body flexible and your joints loose, allowing your body to be ready for your next session. These videos/guides were carefully selected from some of the best surf athletes/coaches in the industry, and we have personally used these workouts to keep ourselves in shape. 

Grab your hydroflask, toss on your favorite playlist, and have at it! 

Get Fit with Mick


Three time world champion, Mick Fanning aka white lightning, guides you through his pre-heat warmup and exercise routine that he has been using over the course of his career. When one of the best surfers in the world gives you a glimpse of what he does to keep his body performing at an elite level, we'd say its worth listenin!  This video is a pretty invaluable resource!

Surf Training with Koa Rothman


Koa Rothman is a Hawaiian born pro surfer known for his standout ability at many of the world’s heaviest waves. Growing up on the North Shore of Hawaii, it’s no question that Koa needs to be in top shape to make a name for himself amidst the growing number of professional surfers who flock to the North Shore each winter. 

Koa has a vlog that you can watch on Youtube, called “This is Livin’” that documents his life as a traveling professional surfer. He’s made a couple of videos that go into his workout regimen, and this quick at-home circuit will fire up your legs, core, and upper body for a full body workout in 20 minutes! Great if you don't have much time but still want to get your heart rate up. 

Surf Strength Coach - Cris Mills


One of the well known surf strength coaches in the biz, Cris Mills works to help surfers improve their potential with movement, exercise, nutrition, and the foundations of athleticism. He not only has a ton of free videos available on youtube, but he also has a full exercise program available for purchase through his Surf Strength Coach website. 

The above clip is just one of many, so if you’re looking to implement a full surf fitness program into your routine - head over to and give it a go.

Other Ways to Stay in Surf Shape

Pushups, Pullups and Squats are the big three as far as body weight exercises are concerned that will translate to your surfing. Work these into your daily routine and you will notice a big difference! 

YOGA! Yoga is one of the best ways to keep your body loose and flexible, which is crucial for surfing. Number 1 - it's tough to surf when your body is tight and stiff. The art of surfing requires that you adjust your body to what the wave is doing, and being flexible and loose allow you to do that. Number 2 - it's almost to impossible to have an appealing surf style when you look stiff out there! Some of the best surfers in the world (Gerry Lopez!) practice yoga on a daily basis, and you should too. 

Skateboarding is a great way to keep your lower body in tune with being on a board. Whether hitting your local park to “surf” the bowl or halfpipe, or longboarding around your neighborhood, skateboarding is a fun way to get your exercise in. To make the most out of it, we recommend the use of a Surf Skate or a Carver skateboard. Both of these skateboard brands utilize a unique front truck that gives the feeling of surfing on pavement.

Odoo CMS - a big picture

Swimming is one of the best ways to keep your upper body strong and in paddle shape for that next big swell. 

Prone Paddleboarding is another great way to keep your shoulders in shape when the waves are flat. This is not to be confused with Stand Up Paddleboarding. Prone paddling utilizes a totally different style board that is narrow and long, allowing you to work up some speed and paddle for a great distance.