Surf workout: Flexibility and mobility training

1. Floor

1. Kneel lunge to stretch quads (each side)
2. Paddling stretches (3 x 30)
3. Hip Plank (3 x 15)
4. Jump to standing surf stance (3 x 5)
5. Banana stretch feet and hands off of the ground (3 min)
6. Cobra (3 x 30 sec)
7. Child pose (3 x 30 sec)
8. Touch toes (3 x 15)

2. Balance

1. Half swiss ball weight transfer (5 min)
2. Leg raise kick forwards and backwards (4 x 15)
3. Leg swings across the body (4 x 15)
4. Half Swiss ball squats stay low to open up hips (30 sec)

3. Cardio (HIIT)

1. Rowing machine (5 min: 15 sec intense followed by 45 sec lower intensity)
2. Skipping (5 min: Basic, running man, singles/doubles, crossovers and double unders)

4. Upper body

1. Swing arms across the body (30 sec)
2. Rotate arm forward each side (30 sec)
3. Stretch arm across the body (4 x 15 sec)
4. Rotate torso pivot feet (30 sec)

5. Core

1. 7 Minute abdominal workout