Week 4
Day 1
Warm up: 2 sets of 20 (2×20) circle strokes, clockwise, then counter-clockwise; 2×10 (back-to-front, then front-to-back) surf towel stretches; 2×15 (alternating sides) wood chops.
Perform 3 sets of the following circuit: 30-second paddleout; 30-second reverse paddleout; 2×15 (alternating side of stance) surf burpees; 15 pop-ups, alternating between bringing knees to right shoulder, center and left shoulder on roll-ins; 2×45-second (alternating sides) gliding lunge rows; 2×20 (alternating sides) rotating cores; 2×45-second (alternating sides) ball balance.
Day 2
Choose one or two of the following options (If two are chosen, best to do one in the morning; one in the evening): 60 minutes yoga; 1600-yard continual swim; 3-mile run; 12-mile bike.
Day 3
Warm up: 2 sets of 20 (2×20) circle strokes, clockwise, then counter-clockwise; 2×10 (back-to-front, then front-to-back) surf towel stretches; 2×15 (alternating sides) wood chops.
Perform 3 sets of the following circuit: 30-second paddleout; 30-second reverse paddleout; 2×15 (alternating side of stance) surf burpees; 15 pop-ups, alternating between bringing knees to right shoulder, center and left shoulder on roll-ins; 2×45-second (alternating sides) gliding lunge rows; 2×20 (alternating sides) rotating cores; 2×45-second (alternating sides) ball balance.
Day 4
Choose one or two of the following options (If two are chosen, best to do one in the morning; one in the evening): 60 minutes yoga; 1600-yard continual swim; 3-mile run; 12-mile bike.
Day 5
Warm up: 2 sets of 20 (2×20) circle strokes, clockwise, then counter-clockwise; 2×10 (back-to-front, then front-to-back) surf towel stretches; 2×15 (alternating sides) wood chops.
Perform 3 sets of the following circuit: 30-second paddleout; 30-second reverse paddleout; 2×15 (alternating side of stance) surf burpees; 15 pop-ups, alternating between bringing knees to right shoulder, center and left shoulder on roll-ins; 2×45-second (alternating sides) gliding lunge rows; 2×20 (alternating sides) rotating cores; 2×45-second (alternating sides) ball balance.
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