So, you’ve done it. You booked your surf hollidays. You’re picturing sunsets, salt in your hair, and the moment you ride your first wave like a total legend. Yew!
But hang on… surfing isn’t just standing on a board looking cool. It’s paddling, popping up and squatting like your life depends on it. It’s… sore shoulders and jelly legs if you don’t prep at least a little beforehand.
Don’t worry—you don’t need to be a CrossFit warrior to survive surf camp. In fact, with just four simple exercises (plus a tiny bit of cardio), you can train your body to handle the waves without totally dying after Day 1.
The Surf-Prep Dream Team
- Push-ups – For paddle power and not collapsing during pop-ups
- Squats – Because waves don’t care if your legs are tired
- Planks – So your core doesn’t turn into soup halfway through the week
- Running or Swimming – Pick your poison: sweat or splash
The 4-Week “Catch Waves, Not Cramps” Plan
You’ve got 4 weeks before surf camp. That’s 28 days to go from “I get winded tying my shoes” to “Let’s paddle back out, I’m not even tired (I am lying).”
WEEK 1 – “Let’s ease into this before we regret it”
Goal: Just start moving.
Do this 3–4x this week:
- Push-ups: 3 sets of 8 (drop to your knees if needed, no shame)
- Squats: 3 sets of 15 (pretend you’re sitting on an invisible beach chair)
- Planks: 3 rounds of 30 seconds (don’t cry, you’re doing great)
- Cardio: Jog, bike, or swim for 20 minutes (yes, even if it’s slow)
Optional bonus: 5 pop-ups on your living room floor. Try not to faceplant.
WEEK 2 – “This still hurts, but less!”
Goal: Build some strength. Feel kinda athletic.
Workout 4x this week:
- Push-ups: 3 sets of 10–12
- Squats: 4 sets of 15 (hello quads!)
- Planks: 3 rounds of 45 seconds
- Cardio: 25–30 min jog or swim, 2–3x this week
Bonus: Add 10 floor pop-ups. Laugh at yourself. That’s part of the process.
WEEK 3 – “My muscles have entered the chat”
Goal: Challenge yourself without turning into a puddle.
Workout 4–5x this week:
- Push-ups: 4 sets of 12–15
- Squats: 4 sets of 20 (add jump squats if you’re feeling spicy)
- Planks: 3 rounds of 1 minute (play music so time goes faster)
- Cardio: Run/swim 30–35 mins, 2–3x this week
Extra credit: 3 rounds of 10 fast pop-ups. Pretend there’s a photographer watching you.
WEEK 4 – “I’m basically a surfer now (almost)”
Goal: Don’t overtrain. Save some juice for the waves.
Workout 3–4x this week:
- Push-ups: 3 sets of 10–12
- Squats: 3 sets of 15
- Planks: 3 rounds of 45–60 sec
- Cardio: Light jog or swim, 20–25 mins, 2x this week
Stretch a lot. Hydrate. Maybe watch Endless Summer and pretend you’re in it.
Bonus Tips Before Surf Camp
- Practice your pop-ups. The faster, the better.
- Stretch your hips and shoulders. Your body will thank you.
- Eat like an adult. Protein, veggies, and water. Maybe not beer for breakfast.
- Sleep well. Surfing is basically cardio + yoga + wrestling with the ocean.
You Made It!
If you’ve stuck with this plan (even kinda), you’re officially more prepared than 90% of surf camp rookies. You won’t be the first to crash out after 20 minutes, and you’ll spend more time actually surfing and less time pretending to look for your sunscreen so you can rest.
So pack your reef-safe sunscreen and bring the energy. We are waiting for you —and now so are the waves.
See you in the lineup, champ.
