Get ready to Surf…Summer is coming!!!

Well before we know it this great brown land will be welcoming in summer again. Those flabby bodies will start to go into over drive knowing the surfing session is nearly upon us. So from the very young to us oldies before you don the sexy boardies here are some sets of exercises to get you fit and ready for the waves without the wetsuits. These of course will allow the ladies and fellas who just sit and watch you catch every wave goo and gar over your prowess on the board and show off those world standard moves of yours both in and out of the water.

Start with a good aerobic base so over the next 4 weeks start a good sprinting program of 40 metre sprints walking back and sprinting again. Start with 4 to 5 sets and build up to 10-12 sets. Try to keep your heart rate at about 80% of your max HR. Then throw in an 8 week weight endurance set of dumbbell exercises completing 3-sets of 10-15 reps with a 30 second rest in between. Stick with the standard compound movements such as, lunges, bench press, dips, pull-ups, one arm dumbbell rows, standing shoulder press, and finish with some standing cable twists, planks/hovers, and 3 sets of crunches. Last but not least for 2 weeks prior to your entering the water get on a wobble ball and practise standing and balancing on two then one leg, followed by leaning forward with one leg straight out behind you, for those who can hold that position rotate the body at the trunk while standing on one leg on this unstable surface.  By the way better get some sun so you don’t look to pale and sick looking for those ladies and fellas.  PS get off the grog, start eating well and leave the take-away in the shop. Happy surfing!!!……(picture of the beautiful Maddy Phillips in the Maldives)

By: John Hart

Master’s In Education” (Disability/Rehab) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

No comments yet.

Leave a Reply