Training at home

Training in the house

You should be looking at doing 3 workouts on your own if training in the house, and by that I mean working with resistance. That doesn’t have to be massive weights, or a stepper you never ever use, I’m talking about honest, simple exercises using your own bodyweight that work you very effectively indeed.

You need to pick 6-8 exercises when you are used to doing your home circuits, but even 4-5 exercises to start can be highly effective. The great thing about circuits too is that you are only limited by your imagination when designing your workouts. The goal is to work each body part in each workout and this is always easier than you think.

A press up for instance works not only your chest, but your shoulders, arms, back and legs even, and the all important core of your body (especially your lower back and stomach).

If you do a squat, it not only works your legs but your whole body in a way because of the energy demands it makes, your legs are your body’s biggest muscle group and therefore require most energy to work them, which in turn burns more calories. Also, when you develop your lean muscle tissue, your body demands more calories because one pound of lean muscle tissue burns up to 50 calories a day. One pound of fat for instance only burns two calories per day.

You can see that being leaner, and more shapely has many more benefits than you thought and starting a home fitness programme will very much get you on that track.

I’m going to give you plenty of options for your home circuits, and ones that are guaranteed to work every time, and get that all important metabolism going at a very quick rate, something a lot of you may not have experienced for a long time.

That’s 3 days a week covered (typically Monday, Wednesday and Friday), the other 2 days at least, I’m going to ask you to do some heart and lungs work (easiest way to describe it). This could be brisk walking, running, cycling, swimming, anything that gets your heart and lungs going. This again gets your metabolism going again, puts a lot of vital oxygen in your blood, and gets the all important process of fat-burning going again, just as the inside workouts do.

Again, the range of heart and lungs activities you do are only limited by your imagination and pick out your favourites. There are huge benefits though by mixing them up too. For example, you could do a cycle on a Sunday, and a swim on a Thursday? Or if you are running, mix your routes up to make it more fun, and combine longer routes with some shorter sprints, which really confuse the body and help you blast through plateaus.

Over the coming days, as I said, you will have lots of options thrown at you, if you are new to exercise, always make sure you get doctor’s approval before beginning any exercise programme. For the rest of you, no matter how experienced you are, it’s important to have a good structure in your exercise programme, once you have, you can then measure your progress. If you are improving most weeks or at least making a decent improvement every month, you will know your programme is working and this helps keep you motivated.

You will see a million faddy exercise gadgets and programmes, just like you will a million faddy diets, this one will work because the fundamentals of it are sound, based on science and tried and tested.


Do i take my kit or not?

After a weekend in london, its always great to have been away, but great to have arrived back too. The main point of this post is about the eternal question;

1. Shall i take my kit on holiday/weekend break?

2. Do i even think about taking my kit?

3. I always take my kit away!

You can possibly guess that i now always take my kit away, in the past, often i didn’t and paid the price when i came home. The “price” would be a wheezing chest, shortness of breath, weight gain and generally feeling not so good and sluggish. That is exactly the reason i take my kit away, i simply want to FEEL better when i come back, its that simple, and i really don’t want to be a few pounds heavier after just a couple of days away!

So the bottom line was i did two runs, both at 5.45am on saturday and sunday, only for 25 minutes and after a shower, i felt incredibly better after pounding oxford street when only the cleaners were around, and some coming home after a night out!! It was freezing in a pair of shorts but that feeling only lasted around 5 minutes, and it did have some strange looks!!

Another question you may ask, why are you so “boring” to run on a break? First of all, it’s part of my lifestyle and i want to feel better and well, as listed above, and isn’t it more boring to whinge about how many pounds you’ve put on after a trip, and complaining how bad you feel? Not exactly entertaining is it! I’ve been in both camps and i can assure you that feeling great is number one by a mile!! When you make the commitment to look after yourself, you take every opportunity to look and feel your best, i didn’t always have this mindset, but so glad i do now!

We all eat richer food on holiday, we may drink a bit/lot more. It needs to get worked out of our systems sometime or another, there’s no time like the present so let’s make it happen!


Saturday’s calories challenge!!!

Ok, we have got through friday night, we have reduced our takeaways or not even had them at all!! What about today, i never really do fried breakfasts but what about you?

What about eating out lunch time, or the weekly visit to the chip shop?

What about the binge you usually do on a saturday, the extra beer, the extra wine, the extra starter, main course and dessert?!! Saturday night pizza anyone?!

What about all the extra stuff you do whilst you shop, “that won’t hurt, that doesn’t really matter, and there’s only 200 calories in this ready meal”!!

Once a week, the “cheat meal” doesn’t really matter as it will keep your sanity from the rigours of the week but i’m telling you now that as most of the people i have trained notice, once you eat well, you’re not so tempted to go mad ALL weekend because you will have negative side effects, like i said i suffer from wheezing from sugary/fatty food, and by sunday night i will feel like a 90 year old who has smoked all his life, if i have 3 days of eating badly, plus i can easily put on a few pounds, and then monday morning runs are not a great feeling at all, in fact they can be downright horrible and a massive struggle.

I encourage you this weekend to feel what it’s really like to cut down a little bit if you have an excess weekend, and let me know how good it feels on monday morning? Do you feel lighter, do your workouts feel better, are you motivated to do better because things are suddenly “easier”?!

Let’s work through this weekend by analysing each day, this is saturday so let’s see what happens!!

P.S. If you are in the supermarket, have a look in other people’s trolleys and look at the person pushing it, the trolley will be full of good or bad food, this will often tell you if that person is in shape or not! A fun game for you this weekend!

Have fun whatever you do!


How much should i lose?

Regular poster on here Cyril has asked some very important questions this week, and i think everyone needs to know the answers.

He asks “how much should i lose in the programmes posted here”?

The answer would be that the best way to think about it is in times of inches and body fat. We all have become slaves to the scales over the years, judging our success by a few pounds lost here and there, and when we put a few on, we shoot ourselves in the foot by “stress eating” again. It’s always better to look at your weight maybe once a week, or even once a month.

Once a month i measure clients and if you’re doing this at home, measure key things like your waist, or even better get someone to do it for you. Measure your waist and here’s a good test. If your waist is less than half your height in inches, then you are fit and healthy and likely to avoid serious disease, or at least improve your chances significantly!

For example, if Cyril was 5 ft 10 inches, that would be 70 inches. If his waist was 40 inches, he clearly needs to bring that down under 35 inches to really be close to his better health. If you were 5ft 4 inches, that would be 64 inches, so you would need to be 32 inch waist or below to be really healthy.

This is a simple guide to being healthy and takes all of 2 minutes, if that! Try this test and let me know how you get on. Waist to height ratio has a direct relationship to heart health so this is pretty important you check on this regular.

Plus this won’t play games with your mind! As long as your waist is coming down to the healthy range, then you are making good progress. Chances are too that your weight will eventually come down in relative terms! And you will feel MUCH, MUCH better!

The other question i was asked was about lack of motivation this time of year. The days are short, we are having an unbelievable amount of rain, wind and cold and it’s not even proper winter yet!!!

I would go back to one of my first posts under motivation. The DRIVING FORCE post was pretty powerful i think, and it will remind you of what you really want in life, what makes you do things and i will tell you one big thing i tell all my clients, this time of year IS THE TRUE SECRET of getting in shape. While others are giving up and saying “what’s the point”, here’s the time to absolutely put 200% effort in and really raise your standards!!

Another plus is that you won’t have the post christmas blues of ill health and being so overweight, you will have had a great run in to christmas and really be proud of yourself that for the first time in a long time, you managed to stick to something really worthwhile and you will reap the benefits before and after christmas, TRUST ME!!

Another SECRET for you, motivation doesn’t last!!! Strong structures do and that’s what i am encouraging. Nobody gets out of bed every day feeling amazing, but if you eat healthily, cut out the rubbish, don’t drink alcohol in the week, get to bed early, workout 4-5 times per week, the chances of you feeling amazing are SIGNIFICANTLY better!!

So in summing up, don’t see this time of year as a barrier, see it as another challenge that when you overcome it, YOU WILL GET HUGE AMOUNTS OF SELF-ESTEEM AND SELF-CONFIDENCE!! Please, please, please, try it out and let me know every day, every week until Christmas (5 weeks friday) how you get on, are you ready for this challenge and ready to change your life for good?!!!!


Training for sports

Don’t be put off by the title, most of you can use this one, and it’s ultra-informative anyway so take out what you want out of this. This programme has worked well for clients i have in the pro sports arena, such as surfing and golf, and the results have been sensational.

Let me know what you think of this one!

Your key to unlimited potential and sports conditioning!

Training for strength, speed, endurance, power, agility, balance, coordination and flexibility

When my father opened a gym way back in 1957, if you did any weight-training, you’d probably get looked at daft if you said you were going down the gym to lift weights. You were told you may have a heart attack, you’d put too much stress on your bones, your growth would be stunted, it would slow you down for sports, you’d become “muscle-bound“, it would all turn to fat once you’ve stopped, it’s unnatural, it’s cheating and so on! The funny part now is the absolute reverse is true and weight-training, strength-training or whatever you wish to call it, is the most recommended activity by just about every doctor and health expert to help you in just about every area of health.


The fastest sprinters in the world all use weights extensively as well as every other major sport if they want to significantly improve their performance and health. I’ve had professional sports coaches go through this programme and they all agree on the massive benefits it offers.


 Talking about health, how about keeping away diabetes, not developing weak bones, increasing your chances of avoiding some cancers, slowing down the ageing process later on in life, having better balance for sports and life, having stronger joint and generally feeling pretty fantastic?!! Read on if it sounds good;

If you’re a male, you will see some real positive gains all round in the way you look and feel, and if you’re a female, please don’t worry about getting big or muscular, you have a tenth of the male hormone that boys have and most boys or MEN even I know struggle to put any serious muscle on, you will NOT get “too big” from doing weight-training full stop unless you purposely consumed loads of food and overdid It and lifted massive weights!

All the girls I have ever trained have seen their bodies actually get smaller. Here’s a fact for you, if you substitute 5 pounds of sagging fat of your body for 5 pounds of muscle, you’ll not only look better but burn up to an extra 250 calories a day without doing anything! That’s why have a lean, shaplier body is the EASY way of STAYING in shape, it takes a bit of work to get there but once you’re there, it becomes a very pleasant experience to be in control of your body and weight!


The workout!

I don’t believe in faddy exercise programmes, most fitness DVD’s are worthless and often use fraudulent claims on their effectiveness. The same with faddy exercise equipment, how many of you at home have a parent who’s bought some “wonder” fat burner machine, then after 2 months it becomes a coat hanger at the back of a cupboard somewhere!! If something seems to be too good to be true, then it probably is.


The basics

You have to start off slow with any exercise programme, or you‘re likely to get hurt and so stiff, you won‘t be able to get out of bed in the morning. I told you we’re going to avoid all the faddy exercises, instead we’re going to concentrate on what really works, then create variations so you’ll never get bored and really understand how to create an exercise programme yourself, anytime and anywhere, all it takes is you following the plan and following me through the programme!


I try never to do the same workout twice with all my personal training sessions, and you don’t need to either, once you master the basics and get to know how strong your body is.


For your lower back-hyper extensions

For your legs-squats and lunges

For your shoulders-shoulder presses, lateral raises

For your chest-bench presses and flyes

For your back-dumbbell rows

For your triceps (back of your arms)-arm dips, tricep extensions

For your biceps (front of arms)-dumbbell curls

For your stomach and core-sit ups, plank

Aerobic conditioning-alternate squat thrusts




Before anyone jumps in a says they can think of a lot more, I’m going to come back and tell you that I know a lot more too. All I’m saying that these exercises are tried and tested to bring massive RESULTS, and that in my job is pretty important to deliver and you’re going to get them!



These exercises look limited but really they’re not and will provide you with more exercises than you ever thought. I’m going to show you how to do these exercises on a big, comfy fit ball which will improve areas you may never have thought of but are so vital, and most can be done with just a set of dumbbells. I have a special routine that needs no equipment that’s one of my favourites, and has been tried out on practically everyone I’ve trained, and has brought massive results. I have routines that you can use in the gym that will bring big results, and we’re going to have some workouts to follow which involve speed, endurance and agility (running, cycling, jumping etc), which will come in the next section.



How to do the exercises

Hyper extensions-(lower back)

Lie flat out on stomach with hands right in front of you. When ready, raise arms and legs together slowly, so your whole body raises, then lower yourself slowly to really stretch and strengthen your lower back.


Squats (legs)

Often called the “king” of exercises, the squat not gives your legs a tremendous boost, but your stomach and lower back too. It also gets you breathing really well and can have a good effect on your heart and lungs once you get used to it and advance.


Stand with your feet shoulder width apart and a bar resting on your shoulders. Keep your back straight and slowly squat down until your thighs are parallel to the floor. Push yourself back up to a standing position and repeat.




Key points-never lean forward (you’ll strain your back) and keep looking up directly in front of you, never look down. Keep your feet straight and don’t let the weight come onto the balls of your feet. Keep the movement slow to be safe and have big results.


Lunges (legs)

Lunges are a great exercise that can bring tremendous results for your legs.

Hold the dumbbells by your sides, with your feet about hip-width apart. Keeping your back straight again, take a big step backward with your left foot. When the ball of your left foot touches the floor, continue the movement by lowering your hips until your right thigh becomes parallel with the floor. Your right knee should be bent at nearly 90 degrees with your right knee directly above your right foot. Gently push yourself back up into the starting position by driving the right foot into the floor, and repeat the move. Do this for 10 reps on the right leg and 10 on the left.

You can also alternate this movement by using a medicine ball instead of the weights. As you go down, you will swing slowly the medicine ball to your right, and then left. This separates your lower and upper body and really works your core area. This would be for more advanced exercisers only. I recommend this for surfers.


Shoulders press (shoulders)

Stand with feet shoulder-width apart, hold dumbbells in both hands and press dumbbells up above your head and return to the start position (just outside your shoulders), then repeat.




Lateral raises (shoulders)

Stand with feet apart and start with dumbbells by your side. Raise the dumbbells slowly to the side and bend your elbows slightly throughout the movement. Lower dumbbells back down slowly to your side, then repeat.






Bench presses (chest)

This works your chest, the front of your shoulders and the triceps (back of your arms). Lean back gently on the ball until you are comfortable with upper back and shoulder blades on top, making sure your feet are secure and are totally stable, lower your dumbbells down together to the sides of your chest. Then gently press up with the dumbbells until your arms are fully extended, squeeze your chest muscles for a second, then slowly lower the dumbbells to the starting position. Aim for 8-10 reps.



Flyes (chest)

Lying back on the ball again getting in the same position as the bench press, this time push the weights together with your palms facing each other. This is the starting position of the move. Slowly, lower the dumbbells to the side in a semi-circle arc until they go down as low as you can, keeping your elbows slightly bent. Then come back up in the same semi-circle arc to the starting position. Aim for 8-10 reps.





Dumbbell rows (back)

Hold dumbbells in both hands, bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder-width apart. Start with arms fully extended, lift or “row” the dumbbells up and to your stomach area. Return to the start position and repeat. Keep your head up and shoulders back throughout.



Arm dips

Using any bench literally anywhere, lower yourself down slowly with your hands with your knees bent, then come back up slowly. To make it harder, straighten your legs out, aim for as many as possible without straining yourself of course!







Tricep extensions (backs of arms)

Stand up straight with a light dumbbell in your hands and raise it straight above your head. The dumbbell should hang and be vertical, with the top of the dumbbell resting comfortably on the palms of your hands, thumbs around handle. Start off in this position, now slowly lower the weight behind your head until forearms are parallel to floor with elbows pointing to ceiling. Then raise weight slowly over your head and repeat. Always feel as if you’re pushing the weight up and never forward and really try to feel that the back of your arms are doing the work.




Dumbbell curls

You can do this standing, sitting on a bench or a fit ball. Hold dumbbells by your sides, curl the dumbbells up slowly and bring them up towards shoulders. Slowly lower the dumbbells to starting

point, then repeat.



Using your forearms and toes to keep you off the floor, with your bum and back in a flat position, aim to hold yourself up as long as possible. This is fantastic for your lower back and overall stomach strength. A very difficult exercise that beginners will struggle with, but get much at with regular workouts!




Sit ups

Lie on the floor with knees bent and your feet placed flat on the floor. Support with your head gently with your hands as if you were holding a baby. Tense your stomach and then start off by raising your torso forward, raising your head and shoulders slightly off the floor and push your lower back into the floor to extra feel on the movement. Hold it for one second and then lower yourself back to the floor, then repeat.








Alternate squat thrusts

A great exercise for aerobic conditioning that’s low on joint pressure which is always good. Get in a position as if you were in starting blocks going for a 100m sprint. Hold it there, and simply interchange your legs pushing them back and forth, with your knees nearly touching your elbows. Aim for as many as possible.




The programme in practice-level 1

To get the programme really working for you, we have to get your level of conditioning up steadily but not too quick. Getting fit and healthy, and surf specific takes time, so use the following program with caution and make sure you’re doing the exercises properly to avoid any potential injuries.

For starters this lasts for 2 weeks to get you into it properly!

Monday and Thursday-? Means the maximum number you can possibly do so this will be personal to you.

After a brief warm up of 5 minutes (walking quickly, a slow jog, bike etc) rest maximum of 45 seconds between each exercise



Exercise How Reps Sets
Back extensions Floor 12 1
Squats Standing 12 1
Shoulder  press Standing 12 1
Bench press Ball 12 1
Rows Standing 12 1
Arm dips Chair/bench 12 1
Dumbbell curls Standing 12 1
Crunches Floor 12 1





Alternate squat  floor                 ?                     1













Level 2 (Third and fourth week)-Monday and Thursday

Were trying to raise the weight a bit and workout with

more purpose using different positions



If an exercise is placed with another, e.g flyes with bench press, it is to be done straight away with the other one. This caused even more progress and intensity in the workout which is always good!

Exercise How? Reps Sets
Back extensions Floor 10 2
Squats with ball Standing 10 2
Flyes plus bench press On ball 10 of each 2
Shoulder presses Sitting 10 2
Lateral raises Sitting 10 2
Rows Standing 10 2
Arm dips Chair/bench ? 2
Tricep extensions Ball 10 2
Dumbbell curls Ball 10 2
Crunches Ball ? 2
Reverse crunches Floor ? 2





Alternate             floor                    ?                       2   

Squat thrusts     








LEVEL 3 (fifth and sixth weeks)-Monday and Thursday

Aim to work with real intensity and aim to raise the weight on each exercise if possible. This time introducing your surf-specific exercises, now that your conditioning as moved on quite a bit if youve been following the program, as well as your performance nutrition guidelines!


Exercise How Reps Sets
 Hyper  extensions/

Then Hamstring lifts

Floor 10 2
Squats with ball/then rolls on ball Standing 10 2
Lunges with med ball twists Standing 10 2
Shoulder  presses plus lateral raises Standing 10 of  each 2
Bench press and flyes On ball 10 of each 2
Rows then

Knee lifts on ball

Standing 10 2
Arm dips plus dumbbell curls Bench and ball 10 of each 2





Alternate            floor                     ?                          2

Squat thrusts

Extra! Plank                  floor             as long as ?      2


Practice the plank also by putting one foot on top of the other, which will gives you a bit more out of the exercise.

Aim to use slightly more weight as you go along, as well as keeping your exercise form perfect. You can progress your workouts every week, if you really focus on raising your intensity, as well as eating properly of course and taking in plenty of water. Sounds simple but most people dont workout every week because they often let excuses become part of their life. Find a way to exercise, rather than making excuses not to! Give it a go and you may be surprised at the effects on your body, as well as the massive boost to your general fitness of course! This will seriously improve surfing and golf fitness, as well as any other sport.






“Fuel tank” workouts

The name says it all, you can be the strongest, fastest in any sport, but if you can’t go the distance, you’re going to be passed by those who have trained a bit smarter and worked on keeping their “fuel tanks” full and never being out of gas.


This can be a very demanding form of exercise so we’re going to keep it to once a week only. This has massive benefits and gets your stamina and endurance up in a record amount of time. This form of training can take place over many different distances but since peak power and speed are our goals, we’re going to concentrate on a simple method. We’ll use a rugby pitch, a local park or athletic track to start with.

Sprint for the straight part of the track/pitch/park, then walk all the way around the bends, then sprint again on the next straight, then walk again, and keep this for a total of TWO LAPS ONLY. The aim is to get to 8 laps and you’ll be in awesome shape! Remember to keep the sprints at real flat-out pace or this method won’t work so well.

Another method is to use lampposts. Jog slowly to first lamppost, then sprint to next lamppost, then jog to next one, then sprint to next and so on. You will get tired VERY quickly with this one so the workout won’t last that long! Aim to improve each time











Explode workouts (sprints for power ,speed and agility)

Most sports , the most critical movements last for only a few seconds, but need a great amount of power, especially getting through the waves and up on the board, as well as endurance and power to stay in the water for longer periods of time. These exercises will help you develop the ability to accelerate and change directions rapidly and make big gains in your fitness and feel fantastic physically, although making you feel exhausted immediately after doing them!.

To start with, I’ve selected sprints ranging from 20-50 yards which improve strength and performance in most sports. Start off with 3 to 5 reps of 50 yards so you can get used to sprinting at 100% of your maximum pace. Then cut it down to 30 yards the next week and when you’re sprinting, making sure your arm action is vigorous, your arm speed can dictate your leg speed.

After a couple of weeks of getting used to this method of running, aim to increase it to 10 to 20 reps of 30 yard sprints flat out, REST 30-60 seconds between each one or when you’re able to get your breath back.


Lateral sprints

Again, these are excellent for most sports and work your legs from different angles. You can use cones, shoes or shirts, set up a zigzag course, run straight for around 5 yards, then run left at a 45 degree angle for 5 yards, then right at a 45 degree angle. Or you could try placing 2 markers 10 yards apart. Sprint from the first marker to the second, touch it, and then sprint back to the first marker.



Backward sprinting

You have to run backwards in most sports, and this is one of my personal favourites. Backward running will develop your hamstrings and bum areas. We’re keeping it short again, I would keep it to a maximum of 30 yards and use the same way of progressing as forward sprinting.





Bounding strides

This is a great one for stride length. Measure a distance of around 20-30 yards and aim to take as few strides as possible over the distance. Aim to take bounding jumps and really stretch yourself.


High-knees fast arms

A fine exercise for sprinting power. Aim to use a sprint motion while almost standing still. Pump your arms and lift the knees as high as possible. Try to get 20 strides in just 10 yards. Try 3 sets of 10, you could after a while get up to 10 to 20 sets when your fitness level raises.


Jumping and plyometrics

Jumping exercises are excellent for building basic strength, power and speed, as well as increasing important bone density, and really getting you up on that board quickly. New research show they build bone mass in girls that will protect them in fractures as they age. It’s important to start off gradually and stop immediately if you get any pain.



Some of the main exercises include;

Tuck jumps

This is a vigorous exercise but very beneficial. Stand with feet shoulder-width apart and bend your knees slightly. Jump up and drive your arms upward. Tuck your knees underneath you as you reach the height of the jump. As you land, extend your legs and retract your arms and get ready to jump again. Aim for 5 to 10 reps, taking as little time as possible between jumps.


360 degree squat jumps

Stand with feet shoulder-width apart and bend your knees slightly. Jump up and drive your arms upward, spinning in the air as much as possible. As you land retract your arms and get ready to jump again. Start off by turning in only one direction, as you improve, turn to the left on one rep, then turn to the right on the other. Do 5  to 10 reps, taking as little time between jumps.


Wall-bounce push-ups

These are simple and the least stressful push-ups. Lean against a wall at a 60 degree angle. Push up from wall with force, then allow yourself to go back against the wall and absorb your fall with your arms. Immediately push off again.


Floor bounce push-ups

These are much harder than wall push-ups. Don’t try these until you can do 15 press ups. From a standard press up position, push up with force, extending your elbows until your hands leave the ground. Bounce back to your hands, then repeat exercise.


Medicine ball throws

Overhead throws

In a crouched position, grab a medicine ball and throw the ball over your head, behind you using your ankles, knees, hips and arms and jump from the ground as you release the ball


Front waist throws

Start off throwing the ball from your waist using an underhand throw, and throwing the ball in front of you as far as possible


Side waist throws

Using a partner, throw the ball from your waist but this time to the side, a great exercise especially as the ball gets heavier-they can range from 2kg to 5kg or even more. Start off light and work up.





Good flexibility is vital for your joints to function properly and to prevent injuries. You may also get even stronger by stretching as well as your strength programme. There are endless benefits to a proper stretching programme so try these stretches after each workout and before surfing.







Good-morning stretch

This stretch helps stretch the spine and shoulders.

Stand with feet shoulder width apart and reach up over your head with your arms extended fully. Stretch by trying to extend your arms as much as possible, first one arm, then the other, then both arms. Hold each stretch for at least 10 seconds


Hamstring stretch

Lying on your back, lift one leg up with the other one down, put your hands behind the top part of your knee and pull until you feel some  discomfort. Hold for 10 seconds and repeat on the other leg. Your flexibility will improve with practice.


Lunge stretch

This stretches hip thigh and calf muscles

Step forward in a lunge with your right foot and flex your knee. Keep your knee directly above your ankle. Stretch your left leg back so that it is parallel to the floor. Press your hips forward and down until you feel a stretch in your thigh muscle. Balance yourself by placing your arms at your sides, on to of your knee, or on the ground. Repeat exercise on the left side.





Shoulder stretch

Stretches the shoulder and upper back. Cross your left arm in front of your body and grasp it with your right hand. Stretch your arm, shoulders and back by gently pulling your arm as close to your body as possible. Repeat stretch with your right arm.


Chest stretch

This stretches chest and shoulder muscles. Stand to the side of a wall or post 2-3 feet  away. Place arm on the wall at shoulder level and walk forward until you feel a stretch in your chest and shoulder muscles. Hold the stretch, and then repeat using the other side of the body.



There are many more exercises but these are enough to get you going!





Try the resistance workout Monday, Wednesday and Friday.


Please make sure you always have at least ONE DAY rest, when you dont do anything. This will give your body time to rest and recuperate and come back even stronger!


Once you become really comfortable with this way of working out, try and go onto the more advanced way of working out on the following page, incorporating many of the best techniques Ive previously listed.




Advanced for maximum results

Mon-resistance workout with sport-specific after week 4


Tuesday-explode workout/plyometrics




Thursday-resistance workout (optional surfing too)


Friday-fuel tank workout/plyometrics optional


Saturday-(optional sports too)


Sunday-(optional sports too)