The Surfer Girl Workout: How to be One, or Just Train Like One

It’s no secret that surfers have some of the most amazing bodies out there: they aren’t overly muscular, just perfectly toned. They house a surprising amount of strength given their build, and can usually out perform some of the most fit athletes in other sports due to complete body awareness and killer core stability. I’ve been on the water most of my life, and have always loved challenging myself against the surf.


The key to gaining that surfer strength is conditioning yourself for endurance, using the amazing outdoors as your gym, just as you would in the water. Circuit training is a great way to incorporate strength training into your cardiovascular endurance training. Let the following circuit be your guide the next time you find yourself taking a walk or run on the beach! Pair two of these exercises back to back for 4 rounds each, and end with a round of pull-ups and you’ve got yourself a solid workout, no gym required.

Sand Dune Sprints


Your legs and core are everything when it comes to staying balanced on the board. The soft surface of sand increases core engagement, and helps mirror the water’s instability for your legs when you are dropping down or ripping up a wave. For an added challenge, try running with a parachute or a baggy jacket for extra drag.

Sand Low-Crawls



Arm and chest strength is EVERYTHING as a surfer. Plus, who doesn’t love toned arms and a perky chest? Get into a prone position and crawl using your elbows, or just hang out in plank. The added core benefits of low crawls will help you build the balance you need to stand up on your board, in addition to the arm and chest strength needed for that initial press up off the board.

Water Runs or Sprints


Wade into the surf until you are around waist or chest deep, and run! Run the shoreline length in the water for 5 to 10 minutes. Added bonus: carry your board if you have one!


There are usually bars around or trees that will allow for you to get pull-ups in. These are a great way to not only tone your back and arms, but also develop the necessary paddling strength you need if you are a surfer, or just looking to start.

Sand Crab-Walks


Start on your back, and move into an upward facing plank pose. Walk along the sand. Take it uphill away from the shore for an extra challenge! Working your backside will help with building a solid base to remain standing on the board.

Outfit Details

Bra: c/o Michi Antigravity Bra in Black

Top: c/o Barry’s Bootcamp Tank (OLD)

Bottoms: Lululemon Wunder Under Rolldown *Luxtreme

Beauty Details

Foundation Primer: Becca EverMatte Poreless Priming Perfector

Foundation: Maybelline Dream Pure BB Cream in Medium

Blush: Hourglass Ambient Lighting Blush in Luminous Flush

Eyeshadow: Urban Decay Smoky Palette (High/Combust/Thirteen)

Mascara: YSL Shocking in Deep Black

Brows: Anastasia Brow Wiz in Medium Brown

Lips: YSL  Rouge Volupte Shine, in Fuchsia in Excess

Nails: OPI Do You Have This Color in Stockholm?

Toes: Essie Boom Boom Room


Photos by Julia McBee of Whole 30 San Francisco.



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