Try this surf-inspired workout for strength and toning

We can’t offer sun, sand and sea, but how about top-to-toe fitness?

WHO wouldn’t want washboard abs, a core of steel and perfect pins?

Surfers are known to be super strong and fit — not only do they have to be ready to brave whatever conditions are thrown at them, but they also need to be in good enough shape to ward off any injuries that might come their way.

The Surf Girl Guide to Surf Fitness is not only a must-read if you’re prepping your body for the surf season, but it’s also a useful tool for anyone who just wants to get in shape. 

Channel your inner surf girl and get fitter with the book’s workout.

Surfboard optional. Sunshine essential.

HOW TO DO IT: Perform the allotted reps for each move one after the other.

Beginners should take 15 seconds of rest between each move; intermediates 10 seconds; advanced 5 seconds. Once a full circuit is complete, go back to the start and repeat.

Beginners should complete for a total of 3 sets; intermediates 5 sets; advanced 6 sets.

KIT YOU’LL NEED: Bosu balance trainer, 2 X dumbells; medicine ball, stability ball, kettlebell

SEATED STABILITY BALL CURL

Try this surf-inspired workout for strength and toning

Areas trained: SHOULDERS, BICEPS, TRICEPS

Technique:

* Sit on a stability ball holding a dumbbell in each hand by your sides.

* Keeping your elbows close to your body, curl the dumbbells up to your shoulders.

* Press the dumbbells up towards the ceiling, rotating your palms to face forwards as you do so.

* Reverse the movements to lower back to the start and repeat.

Beginner: 4 reps; Intermediate: 6 reps; Advanced: 8 reps

SAFETY TIP: Keep your feet first on the floor, hip-width apart for stability

STEP LUNGE

Try this surf-inspired workout for strength and toning

Areas trained: GLUTES, HAMSTRINGS, QUADS, BICEPS, CORE

Technique:

* Stand holding a dumbbell in each hand by your sides.

* Keeping your back straight, take a large step forward and bend both knees to 90 degrees, until the back knee is hovering just above the floor. As you do this, curl both dumbbells up to your shoulders, keeping your elbows close to your sides.

* Return to the start position and repeat.

Beginner: 4 reps; Intermediate: 6 reps; Advanced: 8 reps

SAFETY TIP: Keep your torso upright and hips square throughout

SQUAT

Try this surf-inspired workout for strength and toning

Areas trained: GLUTES, QUADS, CORE

Technique:

* Stand holding dumbbells in each hand by your sides.

* Squat, bending at your hips and knees to lower your bottom behind you, keeping your weight on your heels.

* Push up through your heels back to the start and repeat

Beginner: 4 reps; Intermediate: 6 reps; Advanced: 8 reps

SAFETY TIP: Keep your shoulders back and remain as upright as possible throughout

WALKING LUNGE

Try this surf-inspired workout for strength and toning

Areas trained: GLUTES, HAMSTRINGS, CORE, SHOULDERS

Technique:

* Start standing, holding a kettlebell in one hand by your side.

* Take a large step forward and bend both knees to 90 degrees, until the back knee is hovering just above the floor.

* As you do this, pass the kettlebell to the other hand in front of your front leg.

* Bring the back foot to meet the front to bring yourself back to standing.

* Repeat with the opposite leg for the following rep.

Beginner: 4 reps; Intermediate: 6 reps; Advanced: 8 reps

SAFETY TIP: Don’t let your front knee move further forward than your front toe in the lunge position

RUSSIAN TWIST

Try this surf-inspired workout for strength and toning

Areas trained: SIDES, STOMACH

Technique:

* Sit on the floor with your knees bent and feet off the floor, back neutral and holding a weight straight out in front of you.

* Twist your torso as far as you can to the left, bringing the weight with you, then reverse the motion, twisting as far as you can to the right.

That’s one rep.

Beginner: 4 reps; Intermediate: 6 reps; Advanced: 8 reps

SAFETY TIP: Try not to collapse the upper body forwards or hunch the shoulders

TRICEPS DROP

Try this surf-inspired workout for strength and toning

Areas trained: TRICEPS, CORE, BACK

Technique:

* Sit on the ball, feet apart and holding a dumbbell with both hands overhead.

* Squeeze your elbows together before bending them to lower the weight down behind your head.

* When the dumbbell reaches your neck, extend the weight upwards and repeat the motion.

Beginner: 4 reps; Intermediate: 6 reps; Advanced: 8 reps

SAFETY TIP: Don’t lock out your elbows too much at the top of the movement


Lifestyle

Spring has sprung and a new Munster festival promises to celebrate its arrival with gusto, says Eve Kelliher.Spring has sprung: Munster festival promises to celebrate with gusto

The spotlight will fall on two Munster architects in a new showcase this year.Munster architects poised to build on their strengths

Prepare to fall for leather, whatever the weather, says Annmarie O'Connor.Trend of the week: It's always leather weather

The starting point for Michael West’s new play, in this joint production by Corn Exchange and the Abbey, is an alternative, though highly familiar, 1970s Ireland. You know, elections every few weeks, bad suits, wide ties, and a seedy nexus of politics and property development.Theatre Review: The Fall of the Second Republic at Abbey Theatre, Dublin

More From The Irish Examiner