Today, if you live anywhere near coastal California, you have few excuses to not get out and move! It’s a beautiful California winter day! I took advantage of this stellar weather, and small surf day, to crank a quick surf-specific workout. The weather is inspiring; moreover, I’m prepping for a trip to the North Shore at the end of this month and want to be in top shape for it. The following is an effective workout for surfers that focuses on aerobic conditioning and core strength — two critical components to your surf fitness.

For this workout, all you need is a jump rope and a TRX. You can substitute a Fit Ball for the TRX on most exercises.

20 minute aerobic warm up. I did a run with Willy dog at an easy pace. If you don’t like running substitute with some walking or skate boarding.

After a quick Vitamin Water, onto the circuit:

1 minute jump rope
12 TRX Pikes (substitute with Fit Ball pikes)
1 minute jump rope
30 TRX Mountain Climbers (hard to substitute on the Fit Ball, but you can approximate with Fit Ball roll-ins. Start in a plank, with your shins or feet on the ball. Using your core, roll ball in towards you, as hips raise up. This move can be seen in Surf Stronger–Core Training)
1 minute jump rope
12 TRX Roll-outs (substitute with Fit Ball roll-outs as seen in Surf Stronger–The Surfer’s Workout)
1 minute jump rope
12 TRX Hip presses (substitute with hamstring curls on Fit Ball, as seen in Surf Stronger–The Surfer’s Workout)
30 second hill run (at 90% effort)
20 TRX Rows (no Fit Ball substitute)
10 TRX Scorpion Kicks each leg (can substitute with Fit Ball, but tricky)

If you’re feeling good, run through this circuit twice! At the conclusion, I did four cool-down stretches from the Surf Stronger TRX workout, but you can pick any four of your favorites to cool down with.

Stay healthy, see you in the water!