Want a Surfer's Body? This Workout Will Get You in Shape
Nothing works the core like these surfer exercises.
Get a rock solid core and strong upper body just like a surfer with this surfer themed workout brought to you from the iconic Muscle Beach.
In this video, certified personal trainer, Holly Rilinger will walk you through a truly unique work out made for surfing. Surfing is both one of the most enjoyable and physically demanding sports in the world. It requires a wide range of physical qualities in order to paddle out, catch a wave, balance on a surfboard and lay some big hacking turns and aerial moves. These workouts will focus on your core which insures balance and stability; you'll be doing each surf move for about 30 seconds and then do the whole routine three times!
Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.
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You don't need waves
to have a surfers bod.
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Stick around and I'll show you how.
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Brah.
[MUSIC]
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Hey guys.
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I'm Holly Rilinger and we're about
to do a surfing inspired workout.
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What am I talking about?
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You need a rock solid core,
you need a strong upper body
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to paddle out past those breaks and you
need strong legs to ride those long waves.
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And it all comes together
with sit balance.
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We're going to do each surf move for
30 seconds and
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we're going to do the whole
thing three times.
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Surfs up.
All right guys,
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we've got seven moves we're going to do.
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We're going to do them 30 seconds each.
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We're going to do the whole thing three
times, so let's get down on the ground and
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let's do this first move.
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Right?
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It's called a paddle out.
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It's a superman with a retraction.
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So you're going to drive up,
start that clock, right.
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Hands come out and you pull it back in
here, right back down to the ground.
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We're really working that lower back here.
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Working that subscapula.
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[SOUND] As a surfer you
need to get that chest up.
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You have to have a strong lower back so
you can paddle out with those waves.
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Right now we're just
activating that upper body.
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Pull it back,
you're over halfway through right here.
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You want you to pull those elbows
back every single time right here.
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Get a few more, get that chest up tall,
really pull those elbows back,
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let's get one more.
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Chest is up, pull those elbows back,
and we're into the next move, watch.
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Hand release into a pop up, stand up,
go right back down to the ground, right.
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So as a surfer you gotta be
able to get those legs up
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under you right there, stand up.
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See how quickly you can
pull those legs under you.
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There we go.
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On the ground take those hands up just for
a second.
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Pop it up.
You're using your whole body right here.
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Right?
I want you
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to think like a surfer right here.
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Get those legs involved.
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Get that core involved.
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Hands pop up, jump up and go for it.
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C'mon give me one more here,
just one more.
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Pop it up.
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Jump it up, nice move guys.
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Next up, we got surf squats,
get those feet apart like you're a surfer,
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drop those hips down below you here,
right.
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You're catching a wave, you're riding
a wave, you want to get down low.
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You've got to find that balance,
20 seconds ahead of you here.
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Stay low, get those hands up for balance.
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So we're working our core here,
we're working our legs here.
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Deep breath.
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Guess what,
you're already 20 seconds in right now.
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All I need is about eight seconds left,
we'll go right into that next move.
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It's a push up to a paddle.
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Get that butt down.
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Get that butt down.
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Find your breath right here.
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Get down low.
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Up next, here's what we got.
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Push it up, I want you to row and row.
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Here we go.
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So we got.
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We're mimicking that surfers position
where you drive up and pop up, right?
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Need a strong back for rowing out.
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Right about now you can see how surfers
have the bodies they have, right?
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Chest is down, row it up.
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Ten more seconds.
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Now remember we're not resting
in between these moves.
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We're gonna jump right
into that next move,
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I need you to go as hard
as you can with me.
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Get one more with me, here we go.
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[MUSIC]
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Pop it up!
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Boom.
Single leg dead-lifts here.
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Requires a lot of balance.
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We get on one foot.
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Drive that foot back here.
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Come right up,
we're going to alternate sides.
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Right.
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When you're tired,
you're a little bit wobbly.
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Slight bend in that knee.
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Come forward, drive it up,
squeeze that glute.
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We're only going to get
a couple on each side here.
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You lose your balance just drop
that toe down for a second.
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Find that balance, control,
squeeze that glute, pop it forward here.
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Finding your breath, up next we've
got something called surfer burpees.
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That's right.
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Whoo, just take a burpee and you add
a little bit of surfing flair to it.
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Here we go, looks like this.
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You're down to the ground,
you jump up, surfer's position.
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Right back up, here we go.
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Drop it down,
chest all the way to the ground, come up.
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We're gonna even get a little
of a jump in this one.
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Jump it up right into
that surfer position.
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Drop down, pop it up, whoo.
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Half way through,
how many can you get here?
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How many can you get?
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Drive it up right back down.
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Up next, we've got foot fire.
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Not gonna be easy but
that'll be the end of your first round.
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Here we go guys, fast feet.
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Get them going.
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Get your hands up right here.
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What are we doing here?
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We're working those legs, right.
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You need endurance.
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Your legs are gonna be shot at
the end of this first round.
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We're gonna find our breath and
take it right back down to the ground.
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[SOUND] See if you can get
those hands up overhead.
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15 seconds behind you.
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Right about now all I need from you is
eight, seven, six, hold out with me,
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five, four, you got it, don't stop,
three, two, boom, round one, done.
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We got two more rounds ahead of us,
let's go right down to the ground here.
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Right?
So we're going from that Superman
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position.
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Arms go out.
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Retract back.
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You really work those lats.
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Superman, push it out,
pull those elbows back.
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Now notice my head, right?
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It's in alignment with the spine.
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Right?
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We're not straining by looking up.
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Really working that lower back.
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That's the first thing that gets
sore when you're surfing, right?
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Really working that lower back right here.
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Ten seconds ahead of you.
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Can you get a couple more in?
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Making sure every single
movement here is precise.
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Last one.
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We're going to go into that pop-up.
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All right, shake it off.
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Hands come up, jump it up right into
that surfing position, right back down.
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Here we go.
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Get those hands up,
get those legs up under you.
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One explosive movement here.
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Hands up, jump it up.
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Ride that wave in, guys.
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Here we go.
[SOUND] You've heard of a runner high,
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right?
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There's a surfer's high on this one.
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Let's go, let's go, let's go.
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Stomp those feet up.
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Get those legs up underneath you,
one explosive movement.
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Can you get a couple more?
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Hell, yeah, let's do it.
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Drop down and get back up.
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Woo, two seconds so
you get one more yell, lets do it.
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Right up guys, find your breath
we got surfer squats next.
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Get in that surfer position,
get down nice and low.
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Now notice my butt right,
getting down low to the ground here.
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Nice and tall right?
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That wave comes in you need
to find your balance, right.
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Draw in with that core here.
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[SOUND] One of the hardest parts about
surfing is keeping that balance,
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strong legs, fierce core.
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Drop those hips down below you here,
right?
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Find your breath right here, get down low.
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Go ahead and give me two more right here.
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[SOUND] Up next we got
that push-up to a paddle.
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It looks like this.
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Right down to the ground and
we have to get our chest to the ground.
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Paddle, paddle, there we go.
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All the way to the ground here.
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Work that upper body, whoo!
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Sexy backs, surfers always have them.
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This is why.
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Really row it up in there,
drive that elbow up.
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Give me a row, and a row.
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Chest all the way to the ground,
drop it down.
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Here we go guys.
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Give me about eight more seconds
we're going to come out of this one.
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Back into the single leg dead lifts three,
two, one more.
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Come on let's get it.
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Drive it up.
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Shake it off,
this is where the balance comes in.
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Kick that right leg first, right.
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Put that leg back behind you.
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Squeeze that glute and come right back up.
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Drive that foot back,
find that balance here.
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Other leg.
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Down, right?
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This you don't have to do fast.
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Right.
Put that leg back.
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You're almost like you're
being a pendulum here.
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Come right back up.
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Squeeze that leg.
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Other side.
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Find that balance.
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Control.
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Woo.
Here we go.
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One more each side.
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Push that leg back.
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Chest is up.
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Drive it forward.
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Work that glute.
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One more.
We're gonna go into the surfer burpee.
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Ready?
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Boom!
Looks like this.
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All the way down to the ground, come up.
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Whoo.
Right into that surfer position,
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all the way down then jump at the top.
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Drive it, here we go.
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Ten seconds behind you, I want you
to go all out on these two moves.
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These are the money moves.
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Big jump, right back down.
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12 seconds,
I hope you're out of breath with me here.
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Come on, give me about two more.
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We'll go right into those fast feet.
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Stay with me, one more guys, one more.
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[SOUND] Ride that wave in.
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Oh, this isn't gonna be easy.
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Actually, this kinda sucks.
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Right, feet are moving,
feet are moving, chest is up tall.
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Close your eyes for a second.
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How great would it be to have
the exact body you want, right?
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That exact body you want,
that summer body, that sexy body,
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actually that year round body.
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Summer every single day of the year.
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Give me eight seconds,
find that center, find that center.
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Heading out of that second round and
into that last round in two, one.
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You guys did it, come on here we go.
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Back down to the ground.
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We got that paddle out,
hands come out, drive it right there.
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Use that as a scapula right there.
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Hands come out,
use that upper body, use that back.
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Really working that lower back right here,
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making sure every single
movement here's precise.
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Keep that spine in alignment here.
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Big drive,
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now notice can you let your heart rate
come down just a little bit here?
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I can't cause I'm talking so much.
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You on the other hand,
you have a chance right now.
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Find your breath.
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Can you give me one more?
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Yes.
We're getting into that
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hand release into a pop up.
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Release the hand.
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Pop it up.
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See it move quickly right here.
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Right back down.
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Hand release.
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Pop it up.
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00:09:01.180 --> 00:09:03.920
Woo.
Get those legs up underneath you.
247
00:09:03.920 --> 00:09:06.030
Full body move right here.
248
00:09:06.030 --> 00:09:08.500
Your core, your legs, your arms.
249
00:09:08.500 --> 00:09:10.510
Woo, your heart, yes.
250
00:09:10.510 --> 00:09:12.140
Get into it.
Get into it.
251
00:09:12.140 --> 00:09:13.570
Surfers have passion, right?
252
00:09:13.570 --> 00:09:15.990
I want you to find a little
bit of passion in your life.
253
00:09:15.990 --> 00:09:18.190
It doesn't have to be surfing,
but it could be.
254
00:09:19.400 --> 00:09:20.240
Woo.
Here we go.
255
00:09:20.240 --> 00:09:21.500
One more.
One more.
256
00:09:21.500 --> 00:09:24.240
Drive it up and
get into that surfer squat.
257
00:09:24.240 --> 00:09:26.340
Moving right into that next move, right?
258
00:09:26.340 --> 00:09:27.000
Get that butt down.
259
00:09:27.000 --> 00:09:29.490
Get that butt down.
260
00:09:29.490 --> 00:09:31.880
Woo.
Find your breath right here.
261
00:09:31.880 --> 00:09:34.720
Get down low working your lower body.
262
00:09:34.720 --> 00:09:36.800
We got 10 seconds behind us.
263
00:09:36.800 --> 00:09:38.050
Almost 15.
264
00:09:38.050 --> 00:09:39.510
Just up tall.
265
00:09:39.510 --> 00:09:41.380
This is what it looks like from the side.
266
00:09:41.380 --> 00:09:43.570
Right, you've got that
one toe pointing out.
267
00:09:43.570 --> 00:09:46.390
This is exactly what it would be
like to be on a board right here.
268
00:09:46.390 --> 00:09:46.955
Take yourself to that place.
269
00:09:46.955 --> 00:09:49.911
Take yourself to that place.
270
00:09:49.911 --> 00:09:52.070
Draw in with that core here.
271
00:09:52.070 --> 00:09:54.730
Can you give me two more?
272
00:09:54.730 --> 00:09:56.050
Going into that push-up to paddle.
273
00:09:56.050 --> 00:09:57.400
We're in it, let's go.
274
00:09:57.400 --> 00:10:01.870
Chest all the way to the ground,
give me a row and a row.
275
00:10:01.870 --> 00:10:03.360
So what are we working here?
276
00:10:03.360 --> 00:10:04.730
Your chest, yes.
277
00:10:04.730 --> 00:10:06.000
Your back, yes.
278
00:10:06.000 --> 00:10:07.420
Your core, yes.
279
00:10:07.420 --> 00:10:09.210
Your whole body, yes.
280
00:10:09.210 --> 00:10:10.190
Surfer's body, right.
281
00:10:10.190 --> 00:10:12.190
Here we go, drop it down.
282
00:10:12.190 --> 00:10:16.640
Modification looks like this,
knees to the ground, knees up.
283
00:10:16.640 --> 00:10:18.220
Row it, row it.
284
00:10:18.220 --> 00:10:19.295
Eight more seconds guys.
285
00:10:19.295 --> 00:10:21.950
We're go into that single leg dead lift.
286
00:10:21.950 --> 00:10:22.790
Two more reps you guys.
287
00:10:22.790 --> 00:10:24.370
Push it up.
Give me a row, give me a row.
288
00:10:24.370 --> 00:10:27.580
We've got one more and we're going to hop
right up into those single leg dead lifts.
289
00:10:27.580 --> 00:10:28.440
Pop it up.
290
00:10:28.440 --> 00:10:29.420
Boom.
Boom right?
291
00:10:29.420 --> 00:10:31.140
Three moves left in this series.
292
00:10:31.140 --> 00:10:33.170
Drive that foot back,
find that balance here.
293
00:10:33.170 --> 00:10:34.985
Squeeze that glute, pop it forward here.
294
00:10:34.985 --> 00:10:37.890
[SOUND] Find a focus point,
right, and focus on it.
295
00:10:37.890 --> 00:10:40.190
Focus on it for a few reasons.
296
00:10:40.190 --> 00:10:43.935
Keep your balance and stay focused to
the end of this workout right here.
297
00:10:43.935 --> 00:10:46.390
[SOUND] Almost there,
we can get at least one more each side.
298
00:10:46.390 --> 00:10:48.420
You lose your balance, it's okay.
299
00:10:48.420 --> 00:10:50.080
Right, everyone loses their balance.
300
00:10:50.080 --> 00:10:52.660
Everyone falls off that
surfboard once in awhile.
301
00:10:52.660 --> 00:10:53.250
Hop it back there.
302
00:10:53.250 --> 00:10:56.060
Let's get one more,
slight bend in that knee.
303
00:10:56.060 --> 00:10:58.460
Come forward, drive it up,
squeeze that glute.
304
00:10:58.460 --> 00:10:59.650
We're into those surfer burpees.
305
00:10:59.650 --> 00:11:01.590
In three, in two, in one.
306
00:11:01.590 --> 00:11:03.380
Here we go, drop it down.
307
00:11:03.380 --> 00:11:04.840
Get that big jump.
308
00:11:04.840 --> 00:11:06.700
Whoo!
Into that surfer's position,
309
00:11:06.700 --> 00:11:08.080
right back down.
310
00:11:08.080 --> 00:11:09.988
This is your big money move right here.
311
00:11:09.988 --> 00:11:13.260
Stress goes all the way into the ground.
312
00:11:13.260 --> 00:11:14.078
Give me some air.
313
00:11:14.078 --> 00:11:15.241
Oh wave.
314
00:11:15.241 --> 00:11:19.440
Jump it up, right back down.
315
00:11:19.440 --> 00:11:20.120
Find it, find it.
316
00:11:20.120 --> 00:11:21.790
Here we go guys.
317
00:11:21.790 --> 00:11:23.770
Can you give me two more?
318
00:11:23.770 --> 00:11:26.150
How about you guys over there?
319
00:11:26.150 --> 00:11:27.570
Can you give me a couple over there?
320
00:11:28.710 --> 00:11:29.530
Yes!
321
00:11:29.530 --> 00:11:31.840
Woo!
One more, you guys, one more.
322
00:11:31.840 --> 00:11:33.680
We are in the foot fire here.
323
00:11:33.680 --> 00:11:34.940
Move those feet here.
324
00:11:34.940 --> 00:11:36.580
Your grand finale, right?
325
00:11:36.580 --> 00:11:39.600
That body you want is in
these final 30 seconds.
326
00:11:39.600 --> 00:11:40.190
Move those feet.
327
00:11:40.190 --> 00:11:41.270
Move those feet.
328
00:11:41.270 --> 00:11:42.880
Chest is tall, right?
329
00:11:42.880 --> 00:11:45.020
Think about what you want right here.
330
00:11:45.020 --> 00:11:47.270
How badly do you want that body?
331
00:11:47.270 --> 00:11:49.910
How badly do you want
to be in that bikini?
332
00:11:49.910 --> 00:11:52.060
Whoo!
Can I get a little encouragement
333
00:11:52.060 --> 00:11:53.300
over here?
334
00:11:53.300 --> 00:11:55.579
Whoo!
Come on, come on, come on, aah!
335
00:11:55.579 --> 00:12:02.670
Can I get a five, four, three,
two, one, and high fives you guys!
336
00:12:02.670 --> 00:12:05.610
High fives, high fives, high fives!
337
00:12:05.610 --> 00:12:08.070
Whoo!
All right, I'm like totally beat.
338
00:12:08.070 --> 00:12:10.620
That workout was gnarly,
but you nailed it.
339
00:12:10.620 --> 00:12:14.810
I have some more kickstart workouts
heading your way, so meet me back here for
340
00:12:14.810 --> 00:12:15.530
your next sesh.
341
00:12:15.530 --> 00:12:18.530
In the meantime,
I'm going to hit the beach.
342
00:12:18.530 --> 00:12:23.264
My name's Holly Rilinger,
and I'll see you next time.
343
00:12:23.264 --> 00:12:26.709
[MUSIC]