Easy Surfing Fitness Workout Guides

Easy Surfing Fitness Workout Guides Copyright 2013 Easy Surfing Fitness Email: info@easysurfingfitness.com URL: www.easysurfingfitness.com All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a database and retrieval system or transmitted in any form or any means (electronic, mechanical, photocopying, recording or otherwise) without the prior written permission of both the owner of copyright and the above publishers. www.easysurfingfitness.com Thank You 2

Thank You for purchasing this surf fitness program! This surfing fitness program was created using our experience with personal training of over hundreds of people wanting to improve their fitness levels to enjoy longer surf sessions, less wipeouts, better balance and longer rides. We are committed to giving back to society and to communities that are not as lucky as we are. Therefore a proportion of sales of this fitness program will be donated to SurfAid International. * SurfAid International is an international charitable organization working in the Mentawai Islands of Indonesia and surrounding regions. It was founded by Dr. Dave Jenkins of New Zealand in 2000, after he visited Indonesia on a surf trip and saw health problems of the local people. SurfAid, in partnership with communities and government, works to prevent disease, suffering and death through educational programs and health promotion that aim to change poor health behaviours and reduce the risk from natural disasters. Their community-based health programs involve education in nutrition, hygiene, healthy environments, and disease prevention, including mosquito net distribution. Visit www.surfaidinternational.org to learn more or to make a donation to a worthwhile cause. * This donation is a voluntary donation by Easy Surfing Fitness. Using SurfAid logo and their description does not imply that SurfAid endorse this book. We have no relationship with SurfAid other than making a regular donation from our sales. www.easysurfingfitness.com Thank You 3

Disclaimer This program is designed for fit and healthy individuals over the age of 18 only. Do not perform any of the exercises in this program until you have been shown proper technique by a qualified fitness professional. If you experience any pain, discomfort or dizziness, stop exercising immediately and consult your doctor/physician. All forms of exercise pose some sort of risk. The following exercise and workout guide is not intended as a substitute for any workout or dietary plan that may have been prescribed by your doctor. This book is meant to supplement proper exercise training. As with all exercises or nutrition programs, you should get your doctor s or physician s approval before beginning. If you have any chronic health problems or have not worked out regularly for a period of time and are considering starting a new regiment, consult with a doctor to make sure you are healthy enough to do so. If we mention any specific companies or organizations, it does not imply that they endorse this publication. We hope you enjoy the book and that it gives your surfing and fitness a tremendous push forward! www.easysurfingfitness.com Disclaimer 4

Basic Guidelines Easy Surfing Fitness training will challenge your whole body and certain muscle groups that you may have not been working out before. It is vital to make sure you learn the basic foundation that will help you prevent injuries and train correctly while undergoing training: Perfect Form It is extremely important to always use perfect form when doing any of the exercises in this guide. It is not about the amount of weight that you are using, it is ALL about form. If you are unsure of how to perform any of the exercises, you should make sure to ask a certified personal trainer. Most injuries occur as a result of people performing exercises with poor form. We do our best to show you the proper technique and give you the best guidelines, but it is your responsibility to consult a professional before attempting any of the exercises contained within; they will show you how to correctly perform each exercise in person. Tight Core throughout Exercises It is really important to brace your core when performing any of the Easy Surfing Fitness exercises. This will not only build core strength and stability but will also help to prevent lower back and other injuries. You will lightly flex your abs and keep a tall and solid foundation throughout the exercises in this guide. Posture is Key Good posture is important in anything we do. It is even more important when training for the intense sport of surfing. In itself, it will help prevent a lot of major injuries. One of the best practices to always maintain throughout all exercises and movements is to brace your core, keep your chest up, shoulders back and neck at a comfortable position. This position alone will help to eliminate a lot of major injuries. You should stand up and practice this position until it feels comfortable and second nature to you. www.easysurfingfitness.com Basic Guidelines 5

Weekly Training Schedule Your workout schedule is built so that you don t get stuck in one routine but you perform a wide variety of movements and keep your body guessing a bit. At the same time, your workout needs structure to it so that you use each muscle group during every workout. Easy Surfing Fitness workouts are built to be fast, energetic and efficient. Unless you do hours of very long sessions in water, you can exercise almost every day. You should be able to fit in all four (A1, A2, A3 and A4) in one week, but at least do them within 8 days (1 day workout/1 day off). If you miss a couple of days, no need to worry just continue with the workout that s next on your list. This workout guide by Easy Surfing Fitness is a tailored type of training that is designed to make you better in water: catching more waves, avoiding wipe-outs and lasting longer in the water. This kind of training will get you ready to perform surfing movements such as paddling (and don t worry, there will be lots of it), duck diving, eskimo rolls and getting back quickly on your board, popping up and doing turns and manoeuvres on the wave. www.easysurfingfitness.com Weekly Training Schedule 6

What you need for Easy Surfing Fitness Training Comfortable workout clothes. Quality sports shoes. Invest in quality shoes that are comfortable, light and suitable for jogging and gym workout. Do not exercise in thongs or sandals, especially not in the gym where they normally don t permit that. At home, you can exercise barefoot just like when you surf. Towel. Bottle of water. To keep your body hydrated at all times, especially when you perform athletic activity. Drink at least 700ml-1 liter of water per training to make up for the lost body liquids. Dehydration leads to fatigue, loss of strength, sore muscles and headache. Gym membership or own basic equipment. Easy Surfing Fitness workouts are built so that it is not necessary for you to have a gym membership or own fancy equipment. Most of exercises use the weight of your own body; however, in other cases you need additional resistance to build athletic strength. Following are pieces of equipment you will find in every gym, or might want to buy if you want to exercise at home: Dumbbells. Great for building stronger arms you will spend most of time in water paddling. For home gym, adjustable weights are more practical than fixed-weight dumbbells. BOSU. A very useful training device for surfers it is an exercise ball that looks like it is cut in half and has a platform at the bottom. You can use it in endless ways to improve your strength and balance. Swiss ball. Also called a fit ball, this soft exercise ball is very useful to stretch your back and just like BOSU, it offers an endless variety of exercises to improve your strength and fitness, while also challenging your stability and kinesthetic awareness. www.easysurfingfitness.com What you need for Easy Surfing Fitness Training 7

Barbell. Can be replaced by 2 dumbbells if you don t have a barbell at home. Yoga mat or similar. For all bodyweight exercises that you will do on the floor such as planking, hip raises or shoulder/arm raises. Foam Roller. By using your own body weight and a foam roller, you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones. Your muscles become looser and limber. The foam roller not only stretches muscles and tendons but it breaks down soft tissue adhesions and scar tissue. Optional: Additional equipment for bodyweight workout, such as pull-up bar and hyperextension machine www.easysurfingfitness.com What you need for Easy Surfing Fitness Training 8

Easy Surfing Fitness Workout Guide Easy Surfing Fitness workout is designed for you if you never surfed before and are anticipating your first lesson, or you are a beginner that is looking to improve your athletic ability and improve upon your surfing fitness, you want to get fit for your upcoming surf trip to spend as much time in water as possible or you are an experienced surfer and want to keep in a great physical shape and are looking for a great surf-specific workout. Adding more repetitions, extra weights and taking shot breaks between sets will challenge you no matter what your current fitness level is. The following chapters will teach your routines that will focus on your athletic strength, endurance and balance. They will lay the foundation of the type of compound exercise movements and flexibility you will need to succeed out there in the line-up. www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 9

Rotate the four workouts (A1, A2, A3 & A4 followed by B1, B2, B3 & B4 next month and C1, C2, C3 and C4 the month after), ideally fitingt at least 3 workouts a week. In seasons when you surf a lot, make sure you still do dry workouts and especially the foam rolling and warmup sessions each time you exercise. On your off days go out for a swim, a paddle or do some cardio. Cardio Workout for Surfers will teach you some really high-intensity cardio workouts that will turn your body into fat-burning machine in just 20 minutes per training session. Each workout routine consists of 2 circuits, which are made up of 3 exercises each. That is: 2 x 3 = 6 exercises in total. Perform the first circuit 2 or 3 times (depending on of much time you have or how much you have worked out yesterday) before moving on to the second circuit. Take 45 seconds rest in between circuits (have some water) and only 15 seconds rest between each exercise. This will keep your heart rate up, increasing your fitness and stamina along with your strength. Your workouts will be sharp, focused and fast. www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 10

Choose weights that allow you perform suggested amount of repetitions or time limit. Perform all exercises in a slow and controlled movement. The slower you go, the more you challenge your body and build your muscular strength and endurance. Correct breathing when you work out When you perform lifting or pulling exercises, breathe out as you exert power during each rep, then inhale as you go back to the starting position. For example: as you lift weight you breathe out, as you bring it back down you breather in. When doing crunches (sit-ups) or similar core exercise: exhale as you go up, inhale as you go down. Why is correct breathing so important? Avoid dizziness. Prevent higher blood pressure. Better release the carbon dioxide in your body. Properly oxygenate your muscles. www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 11

WORKOUT A1 1 st circuit do 2-3x with 15-sec. break between exercises Floor Y Raise (Knees on Floor) Pushups BOSU bodyweight squats 45 seconds 45 seconds 45 seconds 2 nd circuit do 2-3x with 15-sec. break between exercises One-leg Romanian dead lift Hip Raises Regular Planks 30 seconds each leg 45 seconds Until failure www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 12

WORKOUT A2 1 st circuit do 2-3x with 15-sec. break between exercises Swiss Ball Wall Squat Barbell Push Press Rear Lateral Raise 45 seconds 45 seconds 45 seconds 2 nd circuit do 2-3x with 15-sec. break between exercises Dumbbell Lunge & Rotation Triceps Kickbacks Russian Twist 45 seconds 45 seconds 1 minute www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 13

WORKOUT A3 1 st circuit do 2-3x with 15-sec. break between exercises One-leg Balance Circles Inverted Row Floor T Raise 45 seconds each leg 45 seconds 45 seconds 2 nd circuit do 2-3x with 15-sec. break between exercises Slow Motion Lunges Swiss Ball Leg Curl Alternating Leg Raises 45 seconds 45 seconds 45 seconds www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 14

WORKOUT A4 1 st circuit do 2-3x with 15-sec. break between exercises Shoulder shrugs Static wall sits Dumbbell Triceps Extension 45 seconds 1 minute 45 seconds 2 nd circuit do 2-3x with 15-sec. break between exercises BOSU Back Extension Bench Reverse Crunches Oblique Jack Knife 45 seconds 45 seconds 45 seconds www.easysurfingfitness.com Easy Surfing Fitness Workout Guide 15

Exercise Directory WORKOUT A1 Floor Y Raise Begin this exercise lying face down on the floor. Hold your arms above floor, completely straight and at a 30 degree angle to your body, with your palms facing each other. Raise your arms as high as you can, then pause and slowly lower you re back to the starting position. Make sure you do not touch the floor and keep the arms above it at all times while you perform this exercise Push-ups (with Knees on Floor) If you have strong arms, do not be lazy and do regular pushups. They are a great way of working on your muscle endurance and arms strength. Strong arms mean faster paddling and catching more waves! TIP: try putting your hands on the edges of BOSU ball instead of ground. This will add a stability element to this exercise. Begin this exercise in a normal push-up position. If you are able to do regular push-ups, by all means do them! Otherwise your knees can rest on a mat while you perform the movement. This will make the exercise a little easier than a standard push-up, and will also work your upper chest and shoulder muscles. Aim to do as many as possible within the time limit. If you are doing regular pushups and run out of gas, drop to your knees and finish the set with knees on floor. www.easysurfingfitness.com Exercise Directory 16

BOSU Bodyweight Squats An advanced exercise that will challenge all your tendons, joints, and muscles while forcing you to keep supreme balance. Good balance is the key to success if you want to enjoy longer rides and avoid falling off your board. Flip the BOSU upside down and slowly step on with feet shoulder width apart. Keep your core tight and squat down, just bending at the knees. Perform slow and controlled squats while focusing on your balance and core stability. For extra challenge, hold your hands above your head as you squat. One-Legged Romanian Dead Lifts Perform this exercise to develop the kind of lower body leg drive, flexibility, and balance you need to thrive in the surf! The key is to do this movement slowly and focus on achieving perfect balance and posture. Your knees should remain straight throughout the movement but should never be locked. www.easysurfingfitness.com Exercise Directory 17

Begin the exercise standing upright with your feet together. This is your starting position. Keep your back straight throughout the movement and reach down with your right arm until you have touched the ground in front of your opposite foot, while raising your right leg straight behind you as you lower your entire upper body. Return to the starting position slowly. Next repeat this with your opposite side. If you are looking for an additional challenge, do this exercise on a BOSU ball. Single Leg Hip Raise Lie face up on the floor with one knee bent and the other leg straight. Raise your right leg until it s in line with your left thigh. This is your starting position. Push your hips upward, keeping your left leg elevated. Breathe out in this stage. Slowly go back to the starting position as you breathe in. www.easysurfingfitness.com Exercise Directory 18

Side and Regular Planks This is a key exercise for your abdominal muscles as well as your glutes. You are fatiguing your core muscles at the start of your workout to engage them in the rest of the routine. Go down into a planking position as shown on the picture, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised. Slowly breathe in and out. www.easysurfingfitness.com Exercise Directory 19

WORKOUT A2 Swiss Ball Body Weight Wall Squat Hold a Swiss ball behind you and stand so that the ball is pinned between your lower back and the wall. Place your feet about 2 feet in front of your body. This is your starting position Keeping your back in contact with the ball throughout the movement, lower your body by squatting down, until your upper thighs are parallel to the floor. Then pause for 1 second and go back up to the starting position. Inhale as you squat down and exhale as you push your legs up. To make it more challenging, grab a paid of weights and do the weighted squats. Barbell Push Press Grab a barbell with an overhand grip that s just a little wider than shoulder-width and hold it at your shoulder level in front of your body. Dip your knees as if you were standing up on a surfboard. This is your starting position. Next explosively push up with your legs as you press the barbell over your head. Exhale as you perform this part. Go down slowly to the starting position. Inhale as you lower the barbell. Go down in a slow & controlled motion until the barbell is at your shoulder level. www.easysurfingfitness.com Exercise Directory 20

Rear Lateral Raise Grab a pair of dumb bells and bend forward at your hips until your torso is almost parallel to the floor. Let the dumb bells hang straight down from your shoulders, with your palms facing each other. This is your starting position. Without moving your torso, raise your arms straight out to your sides until they re in line with your body. As you raise your arms laterally, breathe out. Pause at the top of the movement, and then slowly return to the starting position as you inhale. www.easysurfingfitness.com Exercise Directory 21

Dumbbell Lunge and Rotation This exercise targets both legs and core. Grab a pair of dumbbell and hold them by your sides. Step forward into a lunge position. As you lunge forward, rotate your upper body towards the same side as the leg you are using to step forward. Besides your legs, this will challenge your core muscles too. Triceps Kickbacks This exercise will isolate your triceps, which will complement nicely the rear lateral raise you just did. Both of these exercises improve your paddling strength. Stand with your back straight and place one hand on a solid object in front of you. Holding a dumb bell, bend your arm at the elbow while just engaging your triceps muscles. Aim your triceps upwards and avoid lowering your shoulder while keeping the upper arm perpendicular to the ground. Push the elbow up and out until your arm is fully extended. www.easysurfingfitness.com Exercise Directory 22

Russian Twists This is an excellent core rotation exercise. Your core is at the base of all your movements and you will often contort your core when you surf. Begin sitting upright with your knees bent. Lift your feet off the ground and twist your obliques and core so that your left elbow comes towards your right knee. Go back and forth twisting in slow and fluid motions. Slowly breathe in and out. If you want to make the exercise more challenging hold a weighted object (such as medicine ball) when you are twisting back and forth. The key is slow and stable movements while keeping your core at work the entire time. www.easysurfingfitness.com Exercise Directory 23

WORKOUT A3 One-Leg Balance Circles Balance on the BOSU with 1 leg, while giving the knee a slight bend. The leg that is off the BOSU will move in a slow, controlled, and circular motion. Do at least 10 circles with each leg. The more you are able to do, the better. Inverted Row This is one of the best upper body exercises. Think of these as push-ups for your back! The movement is actually the complete opposite of push-ups and it builds strong shoulders and upper back. Hang below a bar with and overhand grip, your hands positioned directly above your shoulders. This is your starting position. Pull your body up while bracing your upper back and core. Hold for a second, and then go slowly down to the starting position. You can also do this with different grips that will challenge other muscle groups in your upper body (such as the underhand grip inverted row). Breathe out as you pull your body up / breathe out as you go down. www.easysurfingfitness.com Exercise Directory 24

Floor T Raise Move your arms so that they re out to your sides, and lie face down on the floor. Your arms should form a 90 degree angle to your body, with your thumbs pointing up. Raise your arms as high as you can while keeping your thumbs pointing up the entire time. Then pause and slowly lower you re back to the starting position. Make sure you do not touch the floor and keep your arms above it at all times while you perform this exercise www.easysurfingfitness.com Exercise Directory 25

Slow Motion Lunges This will get your hamstrings and quads fired up, and get your fast twitch muscle fibers ready for explosive movement. Begin the exercise by holding weighted dumb bells on your sides. If it is too heavy at the beginning, you can start out by just using your body weight and add weight as you get stronger. Take a big step forward, and lunge your body forward until your left leg is completely behind you, and your right leg is forward, bent at a 90 degree angle. Drive your left leg forward until you are back to the original movement. Do not touch the floor with your knee or any part of your body other than your feet! Repeat the movement, but you will step forward with your left leg. Swiss Ball Leg Curl Lie face up on the floor, lying on your back. Place your lower legs and heels on a Swiss ball. This is your starting position. Push your hips up so that your body forms a straight line from your shoulders to your knees. Your weight is on your feet and your shoulder blades. Without pausing, pull your heels toward you and roll the ball as close as possible to your glutes. Hold on top for 1 second, then slowly return to the starting position. www.easysurfingfitness.com Exercise Directory 26

Alternating Leg Raises You are lying on the floor at the starting position. This exercise will focus on your lower abdominal region. Using the muscles of your lower abdominals, raise your right leg with a slight bend at the knee until it is perpendicular with your body. In a controlled motion lower it back towards the floor but stop before touching it, and repeat it with the other leg. (You are essentially bringing one leg up, lowering it, and then raising the other leg up and lowering it.) Make sure your legs do not touch the floor. Make sure you are keeping your lower back pressed against the floor. Slowly breathe in and out. www.easysurfingfitness.com Exercise Directory 27

WORKOUT A4 Shoulder Shrugs Stand straight, holding two weights at your sides. Make sure to keep your back alignment straight, chest out, and face straight ahead. Raise your shoulders and trap muscles (while you exhale) without using any other muscle group. Hold for 2 seconds at the top; then return to the starting position. Static Wall Sits Your leg muscles are very important. While a large portion of people that work out focus on their arms and abs only don t make the same mistake! Make sure your legs are ready to absorb all shocks of your board riding. It will strengthen your quads, glutes, and hamstrings. The exercise is very simple: Simply lean against a wall and act as if you are sitting in an imaginary chair. Keep your legs at a 90 degree angle, and aim to hold in this position for as long as possible. At the beginning, you will probably not be able to last for more than 1 minute, but after a few weeks, you can double that. Imagine how much more stable you will be on your board with strong legs. www.easysurfingfitness.com Exercise Directory 28

Alternate Dumbbell Lying Triceps Extension Grab a pair of dumbbells and lie on your back on a round part of the BOSU, with your palms facing each other - keeping your arms straight. This will be your starting position. Slowly start lowering both dumbbells at once. Inhale as you lower the dumbbells and bend your elbow. Once your arms are bent at 90-degree angle, extend your arms by utilizing your triceps muscle. Exhale as you extend your arms. BOSU Ball Back Extension Another great exercise that will promote your lower strength, which will help you when you paddle. Uneven surface of BOSU has similar characteristics to surfboard as you paddle through the waves. www.easysurfingfitness.com Exercise Directory 29

Lie down on the BOSU with your core over the bull s eye and hands under your chin. The key is to keep your abs contracted during the entire movement and lift your head and feet off the ground forming an arch across your back. Slowly lower and repeat this movement keeping your abdominal muscles tight throughout. TIP: Instead of having both arms at your sides, pretend that you are paddling by extending one arm in front of you while holding the other one back. Then, as you do the next rep, extend the other arm in front of you while pulling the other one back while keeping your back extended. Bench Reverse Crunches This exercise will focus on your lower abdominal region. Lay flat on the bench with your arms next to your sides. This is your starting position. With knees slightly bent, raise your legs until your knees are above your chest. Raise your hips off the bench by rolling your pelvis backwards (breathe out as you do that). Squeeze your core at the top, and then return to the starting position slowly as you breathe in. Keep a controlled motion and constant tension on your lower abs throughout the full range of motion. www.easysurfingfitness.com Exercise Directory 30

Every surfer needs strong obliques. Perform this one in a slow and controlled motion and keep your body balanced and straight. Lie on your left hip with your legs together: bottom leg touching the floor for support right hand behind your ear left hand placed on your right side. Use your oblique muscles to raise your top leg and your torso. Breathe in as you go up. Lower your top leg until it is barely touching the bottom leg. Breathe out as you go down. www.easysurfingfitness.com Exercise Directory 31

So what do you reckon? Can you commit yourself to performing these exercises 3-4 times a week? Is your goal to be a better surfer, last longer in water, enjoy longer rides and have a more lean and athletic body compelling enough? You took the first, and a very important step: You invested in this guide and spent time reading it. Now it is time to take more action! Join a gym if you re not a member of one yet, or buy a set of weights, a BOSU and a Swiss ball and do these exercises at home! Look I am all about the results. I ve been using these routines with over a hundred clients now, and they all got the results they wanted. Their reasons were so strong that they invested in a personal trainer. While your investment is much smaller in terms of money, thanks to this guide you can achieve the very same results. All it takes is your commitment, consistency and a little bit of planning your meals, exercise, surfing sessions, swimming and cardio. Check out the next pages for very useful tools that will help you plan your workouts and that will teach you about the nutrition that your body needs to take your surfing to the next level. Keep ripping! www.easysurfingfitness.com Exercise Directory 32

Weekly Exercise Planner This weekly planner template will help you keep track of your routine. Keep track of how much you work out and surf and monitor how much time and effort you actually put into your surfing and into your body. Print this out and fill out one copy each week >> Day Date Workout Surfing Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly workout time: Total weekly surfing time: www.easysurfingfitness.com Weekly Exercise Planner 33

Individual Workout Tracking Sheet Use this daily template to keep track of your training progress. Print these out and watch your progress go up, as you can plank for longer and add weight or do longer time frames. WORKOUT A1; date weight Time (reps) Floor Y Raise (Knees on Floor) Pushups BOSU bodyweight squats One-leg Romanian dead lift Hip Raises Regular Planks WORKOUT A2; date weight Time (reps) Swiss Ball Wall Squat Barbell Push Press Rear Lateral Raise Dumbbell Lunge & Rotation Triceps Kickbacks Russian Twist WORKOUT A3; date weight Time (reps) One-leg Balance Circles Inverted Row Floor T Raise Slow Motion Lunges Swiss Ball Leg Curl Alternating Leg Raises WORKOUT A4; date weight Time (reps) Shoulder shrugs Static wall sits Dumbbell Triceps Extension BOSU Back Extension Bench Reverse Crunches Oblique Jack Knife www.easysurfingfitness.com Individual Workout Tracking Sheet 34

WORKOUT A1; date weight repetitions Floor Y Raise (Knees on Floor) Pushups BOSU bodyweight squats One-leg Romanian dead lift Hip Raises Regular Planks WORKOUT A2; date weight repetitions Swiss Ball Wall Squat Barbell Push Press Rear Lateral Raise Dumbbell Lunge & Rotation Triceps Kickbacks Russian Twist WORKOUT A3; date weight repetitions One-leg Balance Circles Inverted Row Floor T Raise Slow Motion Lunges Swiss Ball Leg Curl Alternating Leg Raises WORKOUT A4; date weight repetitions Shoulder shrugs Static wall sits Dumbbell Triceps Extension BOSU Back Extension Bench Reverse Crunches Oblique Jack Knife www.easysurfingfitness.com 35

About Us Who Are We? Easy Surfing Fitness (www.easysurfingfitness.com) - a surfing fitness company with a mission to help all surfers reach peak levels of energy and fitness. Troy surfing fitness specialist at ESF Hailing from Florida, US, Troy grew up surfing Atlantic coast. He attended World Renowned Sports Training Academy during junior & senior year in High School, where he developed a passion for exercise science, fitness, and nutrition. He has been an athlete the entire life. In his work, he specializes in maximizing human body's genetic potential with a strong emphasis on proper nutrition and highly effective workout routines. He is a Certified Health and Nutrition Expert, Fitness and Health book Author, Fitness Model, Personal Trainer and Supplement Spokesperson. Passionate surfer and fitness professional, Troy s workouts are fun, effective and fast. His expert knowledge, experience and credentials are a backbone of Easy Surfing Fitness. www.easysurfingfitness.com About Us 37

How to Connect With Us Visit our website: www.easysurfingfitness.com Like us on Facebook: www.facebook.com/improveyoursurfing E-mail us: info@easysurfingfitness.com Follow us on Facebook, Google+ & Twitter to stay in touch with the trending articles & blogs on Surfing Fitness! Click on the icons below >> www.easysurfingfitness.com About Us 38