Surfing gets you in great shape for a reason! This next excerise helps to simulate a Surfer’s Pop-Up using a Physio-Ball. Now you can trigger the same core muscles needed to execute a pop-up without ever stepping foot in the water.

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An excellent leg and ab exercise, Surf-Stance Squats also help with your balance and coordination! Try this one with 10 reps on each side and use an uneven surface like the balance mats or balance boards.

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Workout of the Week for 12/1/08

Phase 1 (3 Rounds)

• Medicine Ball Push-Ups (10 reps)
• Surf Stance Squats (10 reps each side)
• 1 Foot Balance Board (30 seconds each side)
• Bridge (1 minute Hold)
• Stretch

Phase 2 (3 Rounds)

• 10 Kipping Pull-ups
• 10 Squat Jumps
• Running-Touchdown (10 reps each side)
• Knees-to-Elbows (10 reps)

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