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Surfing Workout
AUDIO TIP
Sport
Intermediate
Body
Plan Details
The Surfing Workout routine by PeterMartins is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
3 day split Surfing Core Stability and Strength Workout First in my seasonal surf workouts
Routine detail
Day 1
Stance and Core
Est. 69 min
12 exercises
Bodyweight Squat
3 Sets x 15 Reps
Mountain Climber
3 Sets x 10 Reps
Burpee
3 Sets x 1 Reps
Bulgarian Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Day 2
Pop-up and Core
Est. 76 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Day 3
Paddle and Core
Est. 88 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Rear Row (Stability Ball)
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Day 4
Arms and Core
Est. 88 min
11 exercises
Preacher Curl Machine
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Day 5
Flexibility and Core
Est. 85 min
12 exercises
Rowing
1 Set
Stationary Bike
1 Set
Shoulder Stretch
3 Sets
Tricep Stretch
3 Sets x 8 Reps
Neck Stretch
3 Sets
Standing Toe touch
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets
Band Hamstring Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Downward Dog Sweep
3 Sets x 8 Reps
