Surf fitness at home (isolation inspiration)
Do you want to improve your surfing and make the most of the time in lockdown? Believe it or not, you can improve your surfing from the comfort of your own home, (or garden) and as a bonus, these workouts won’t eat into your allotted hour of exercise a day.
To make the most of this time of isolation we have put together a few ways to improve your general fitness and hopefully your form on a surfboard/paddle board/bodyboard.
So let’s jump right to it! (literally)
The simplest way to work out at home is to use your own body weight. There are so many ways that we can use body weight to enable us to build strength, endurance and burn calories.
A great way to build a routine is by circuit training (going from one exercise to the next, with very little or no rest), by doing this your heart rate stays high, you will burn more calories and you will get the most out of your workout.
We have put together some zero equipment circuits to follow, but you should adapt these to suit your fitness and increase timing where you feel necessary.
Cardio – No equipment required
- 1 min: Walk in place — Lift the knees high and swing your arms
- 1 min: Jog in place, pushing the arms overhead
- 1 min: High knees
- 1 min: Slow, controlled pylo jacks
- 1 min: Regular jumping jacks
- 1 min: March in place
- 1 min: Surf Pop Ups
- 1 min: Mountain climbers
- 1 min: High knees
- 1 min: Heel flicks in place
Sample Strength Circuit Training (No equipment)
- 1 min: Walk on the spot to warm up.
- Squats — 20 reps
- Reverse lunges — 12 reps on each leg
- Pushups (on the knees or toes) — 10-12 reps
- Dips — 10-12 reps
- Walking lunge with arms overhead — 10-12 reps
- Lateral leg lifts
- Glute bridge
- Back extensions
Or if you have a balance board…. get this into the mix! Once you are away you can become more and more creative and you will find exercises that work best for you.
Yoga and Meditation
If you are looking for a more holistic approach to your workout, try a yoga class or mediation with Elly from Swell Yoga. For the best fitness, use a cardio workout alongside a yoga practice – to keep you strong and calm.
Start the day with this energising yoga routine to wake you up and get the muscles warm. You don’t need much space for this practice, you can roll out your mat in the kitchen!
Or if you feel like diving deeper into the experience, how about a meditation?
This next video is a 10 minute meditation on goal setting; it is a great practice for anyone who is interested in using the mind to focus on a goal or project. The mind is a powerful thing and can help us stay strong and focussed in the midst of lockdown weekends and the endless hand washing.
We hope this list of activities keeps you strong and focussed through the coming weeks so that you are ready for action the next time you hit the beach.
Thank you to Elly @ www.swellyoga.net for the video tutorials.