I’ve put together a warmup and a workout inspired by moves which several pro surfers use themselves.
1 – Deep squat with arm circles
Begin by standing with a very wide stance
Squat all the way down to between your legs
Keep your back straight and look forward
Hold your arms forward for balance
On the way up raise your arms with a swing
2 – Step back and rotate
Standing up, lunge back with your right knee nearly touching the ground
At the same time rotate your upper body to the left, letting your arms swing
Stand back up, switch sides and repeat
3 – Hip flexion with arm rotation
Begin with your hands and toes on the ground, your back straight
Bring your right foot to the outside of your right hand
Raise your right arm straight up, look up as well
Bring your arm back down and your foot back to the starting position
Repeat on the left side
4 – Cat-cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
5 – Pike rotation
Begin by standing with a wide stance
Lean forward and touch the ground in front of you
Continue by touching the ground to the right, front, left and so on
6 – Layback 90-90 switch
Begin by sitting with your knees up and legs wide, arms on the ground behind you
Tilt your knees first to left until they touch the ground
Then switch to the other side and repeat
7 – Mountain climbers to outside
Begin in a narrow pushup position, your hands under your shoulders
Bring your right foot to the outside of your right hand
With one motion switch sides, and bring your left foot to the outside of your left hand
Keep going until you hear the beep
8 – Leg throw
Begin by lying on your back, arms to the sides for balance
Lift up one leg and bring it over the other leg, touching the ground with your toes
Try to keep your shoulders to the ground for a good stretch
Switch to the other leg and repeat
9 – Plank scorpion
Begin in a pushup position, but with your elbows on the ground, feet a bit wide for balance
Lift your right foot over the left leg and touch the ground on the left side
Return to starting position, switch sides and repeat
1 – Walk down to pushup
Begin in a standing position
Lean forward and “walk” your hands all the way to a pushup position
Do one pushup and “walk” you hands back to the starting position
2 – Hip flexion with arm rotation
Begin with your hands and toes on the ground, your back straight
Bring your right foot to the outside of your right hand
Raise your right arm straight up, look up as well
Bring your arm back down and your foot back to the starting position
Repeat on the left side
3 – Jumping jacks
Begin in a standing position
Simultaneously jump to a wide stance and swing your arms up
Return to starting position and repeat
Pushups
Standard pushups with arms in a wide position
Bear plank shoulder touches
Begin with your hands and toes on the ground, knees at a 90 degree angle
Touch your left should with your right hand, keeping knees off the ground all the time
Switch sides and repeat
Burpees
Begin in a standing position
Kneel down and put your hands on the ground
Sweep your legs back to a pushup position
Pull your legs back up to the kneeling position
Jump and swing your arms up
Surfboard pushups
Begin in a standard pushup position with arms straight, but your hands are closer together under your shoulders
Do pushups while your arms stay close to your body
Bicycles
Begin by lying on your back, fingers linked behind your head, knees up at a 90 degree angle
Touch your knee to the opposite elbow, while the other leg stretches out
Switch sides and repeat
Split jumps
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
Diamond pushups
Begin in a standard pushup position with arms straight
Keep legs a bit wider for better balance
Place your thumbs and index fingers together, forming a diamond shape
Lower your body until your chest nearly touches your hands
Push back up and repeat
Mountain climbers
Begin in a standard pushup position
Bring your knees up quickly one after the other almost touching your arms
Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
1 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
2 – Hip bridge
Begin by lying on your back, your knees at a 90 degree angle
Start curving up your back, starting from the hips
Slowly keep lifting your back up until only the shoulders are on the ground
Return back down the same way, first from the shoulders and finally the hips
3 – Hip bridge lift
Begin by lying on your back, your knees at a 90 degree angle
Lift one foot off the ground, then lift the knee and your bum up in the air
Return back down until your foot almost touches the ground
After 10 reps switch sides and go again
4 – Dead bug
Begin by lying on your back, put your hands under your lower back
Raise both legs up in the air, hips and knees to a 90 degree angle
Lower one leg down and straight, not touching the ground
While you do this, feel with your hands that your lower back does not curve up (keep your core tight)
Switch side and repeat
5 – Plank
Begin in a standard pushup position, except your elbows are on the ground
Hold the plank for as long as needed
6 – Side plank
Begin on your side, legs straight and feet together
Hold you body up by the elbow, hips off the ground
Lower and raise your hips repeatedly
Switch sides and repeat
7 – Plank leg lift
Begin in a standard pushup position, except your elbows are on the ground
Lift one left up without bending the knee
Try to keep your back still while doing the move
Switch sides and repeat
8 – Side plank single leg
Begin on your side, legs straight and feet together
Hold you body up by the elbow, hips off the ground
Raise the top leg up to a horizontal position
Keeping this position, lower and raise your hips repeatedly
Switch sides and repeat
9 – Bird dog
Begin with your hands and toes on the ground, knees at a 90 degree angle
Lift one leg back and up, straightening the knee
Try to keep your back still while doing the move
Change sides and repeat
10 – Bird dog with arms
Begin with your hands and toes on the ground, knees at a 90 degree angle
Lift one leg back and up, straightening the knee
Simultaneously lift the opposite side arm up and forward
Switch sides and repeat
11 – Leg lift to back
Begin by lying on your side, legs straight, elbow on the ground, your hand holding your head up
Lift your top leg up and to the back, without bending the knee
After 10 reps switch sides and repeat
12 – Back extension
Begin by lying face down, fingers linked behind your head
Simultaneously lift your upper body and legs off the ground
13 – Back extension with arms
Begin by lying face down, arms stretched forward
Simultaneously lift your upper body and legs off the ground
1- Jog in place
Keep jogging in place for one minute
2 – 180 degree jumps
Begin by standing with a wide stance
Jump to the left side and turn full 180 degrees
Try to land as well balanced as possible
Jump to the right, again 180 degrees
3 – Single leg squats
Begin in a standing position
Raise one foot off the ground
Squat down on one foot as far as you can
At half way point change sides and repeat
4 – Single leg balance with clap
Begin in a standing position
Raise one foot off the ground, knee up
Clap your hands under the raised foot
Clap your hands above your head
At half way point change sides and repeat
5 – Speed skaters
Start by standing with a wide stance
Jump to one side in a skating motion and swing the other leg behind you
Jump to the other side and repeat
6 – The crane
Begin in a standing position
Reach down and touch your right foot with your left hand, and simultaneously swing your left leg to the back
Switch sides and repeat
7 – Bird dog with arms
Begin with your hands and toes on the ground, knees at a 90 degree angle
Lift one leg back and up, straightening the knee
Simultaneously lift the opposite side arm up and forward
Switch sides and repeat
8 – The spider
Start on all fours, but facing up
Simultaneously lift up your left foot and right hand to touch
Try not to sink down with your hips
Switch sides and repeat
1 – Jog in place
Keep jogging in place for one minute
2 – Side to side swing
Begin in a standing position
Make small hops rotating your legs and hips to the opposite side of your arms
3 – Hip flexion
Begin in a standard pushup position
Bring your right foot to the outside of your right hand
Return to starting position, change sides and repeat
4 – Outer hip flexion
Begin in a standard pushup position
Bring your right knee to the ground between your hands
Push your pelvis down and look forward with a straight back
Return to starting position, change sides and repeat
5 – Bird dog with arms
Begin with your hands and toes on the ground, knees at a 90 degree angle
Lift one leg back and up, straightening the knee
Simultaneously life the opposite side arm up and forward
Switch sides and repeat
6 – Back extension
Begin by lying face down, fingers linked behind your head
Simultaneously lift your upper body and legs off the ground
7 – Popup to crouch
Begin by lying face down, hands on the ground under your shoulders
Do almost like a normal popup, pushing with toes off the ground
Don’t swing your legs all the way to a surfing position, but just enough to crouch on them
Return to start position and repeat
8 – Popup practice
Begin by lying face down, like paddling on a surfboard
Make your normal popup, without using toes to push off the ground
9 – Hip flexor stretch
Go down on one knee
Step one foot length forward with the front foot
Keep your back straight and lean forward until you feel the stretch in the hip
Change sides after 30 seconds
10 – Hamstring stretch
Stand with feet shoulder width apart
Keep your back straight and lean forward
Hold the stretch for 30 seconds
1 – Jog in place
Keep jogging in place for one minute
2 – Leg kick
Hold on to a chair or wall for support
Lift one foot off the ground and swing it repeatedly forward and back
Try to keep your leg straight
Change sides and repeat
3 – Max step & arm reach
Begin in a standing position
Take a step forward with your right foot, as far as you can
Lean down and put your hands on the ground next to your foot
Raise your right arm straight up, looking up at the same time
Return your arm back on the ground
Return to starting position, switch sides and repeat
4 – Hip tilt
Begin by lying down on your back, arms stretched to the sides
Lift your legs up so that the knees are in a 90 degree angle
Tilt your legs to the left, touching the ground with your knee
Lift your legs back up and repeat to the right side
5 – Leg throw
Begin by lying on your back, arms to the sides for balance
Lift up one leg and bring it over the other leg, touching the ground with your toes
Try to keep your shoulders to the ground for a good stretch
Switch to the other leg and repeat
6 – Swing arms
Begin in a standing position
Relax you arms and swing them from the shoulders left and right
At the halfway point tighten your arms and keep swinging in a smaller radius
Keep going until the beep
7 – Pushups knee to elbow
Begin in a narrow pushup position, your hands under your shoulders
Do a pushup, then bring your right knee up and touch your left elbow
Then bring your left knee up and touch your right elbow
Do another pushup and repeat until the beep
8 – Mountain climbers to outside
Begin in a narrow pushup position, your hands under your shoulders
Bring your right foot to the outside of your right hand
With one motion switch sides, and bring your left foot to the outside of your left hand
Keep going until you hear the beep
9 – Lunge forward
Begin in a standing position
Take a step forward and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
10 – Lunge backward
Begin in a standing position
Take a step back and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
11 – Split jump
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
12 – Popup practice
Begin by lying face down, like paddling on a surfboard
Make your normal popup, without using toes to push off the ground
1 – Jog in place
Keep jogging in place for one minute
Half way in start lifting your feet closer to your bum for extra warmup
2 – Walk down to pushup
Begin in a standing position
Lean forward and “walk” your hands all the way to a pushup position
Do one pushup and “walk” you hands back to the starting position
3 – Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
4 – Lunge & shoulder stretch
Begin in a standing position
Take a step forward and lunge down until your knee almost touches the ground
At the same time raise your arms forward and up in the air, remember to keep your back straight
Return to starting position, switch sides and repeat
5 – High kick
Begin in a standing position
Kick forward with a straight leg
At the same time reach forward with the opposite arm and touch your toes
Return to starting position, switch sides and repeat
6 – Butt kicks
Jog in place trying to hit your butt with your feet
7 – Posterior swing
Begin by standing with a wide stance
Link your fingers together and swing your arms down between your legs, bend your knees
Then swing your arms up and raise to your toes at the same time
8 – Forward and back lunge
Begin in a standing position
Take a step forward and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Then step up and back with the same foot and lunge back until your knee almost touches the ground
9 – Knees up
Jog in place raising your knees up as much as you can
10 – Split jump
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
11 – Mountain climbers
Begin in a standard pushup position
Bring your knees up quickly one after the other almost touching your arms
12 – Wood choppers
Begin by standing with a wide stance
Link your finger, raise your hands to one side over your shoulder
Chop down diagonally across your body, bending your knees along the way
Repeat from the other side
13 – Burpee
Begin in a standing position
Kneel down and put your hands on the ground
Sweep your legs back to a pushup position
Pull your legs back up to the kneeling position
Jump and swing your arms up
14 – Squat and touch
Begin by standing with a wide stance
Squat down and touch the ground between your feet
Keep looking forward keeping your back straight
Jump up in the air, switch hands and repeat
1 – Jog in place
Keep jogging in place for one minute
Half way in start lifting your feet closer to your bum for extra warmup
2 – Jumping jacks
Begin in a standing position
Simultaneously jump to a wide stance and swing your arms up
Return to starting position and repeat
3 – Squat and jump
Begin in a standing position
Squat forward and touch the ground with your hand
Jump up in the air
On the next squat switch hands and repeat
4 – Star jump
Begin in a standing position
Simultaneously jump with legs wide and swing your arms out
Land with your feet close together and repeat
5 – 180 degree jumps
Begin by standing with a wide stance
Jump to the left side and turn full 180 degrees
Try to land as well balanced as possible
Jump to the right, again 180 degrees
6 – Curtsey lunge
Begin by standing with a wide stance
Lunge with one leg back and behind the other leg, until your knee almost touches the ground
Return to starting position, switch sides and repeat
7 – Mountain climbers to outside
Begin in a pushup position, hands under your shoulders
Bring your right foot quickly to the outside of your right hand
Jump back and simultaneously bring your left foot to the outside of the left hand
8 – Pushups knee to elbow
Begin in a pushup position, hands under your shoulders
Do one narrow pushup, your arms stay close to your body
Bring your right knee up and touch your left elbow
Do another pushup
Bring your left knee up and touch your right elbow
9 – Lunge forward
Begin in a standing position
Take a step forward and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
10 – Lunge backward
Begin in a standing position
Take a step back and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
1 – Max step & arm reach
Begin in a standing position
Take a step forward with your right foot, as far as you can
Lean down and put your hands on the ground next to your foot
Raise your right arm straight up, looking up at the same time
Return your arm back on the ground
Return to starting position, switch sides and repeat
2 – Hip tilt
Begin by lying down on your back, arms stretched to the sides
Lift your legs up so that the knees are in a 90 degree angle
Tilt your legs to the left, touching the ground with your knee
Lift your legs back up and repeat to the right side
3 – Swing arms loose & tight
Begin in a standing position
Relax you arms and swing them from the shoulders left and right
At the halfway point tighten your arms and keep swinging in a smaller radius
Keep going until the beep
4 – Leg throw
Begin by lying on your back, arms to the sides for balance
Lift up one leg and bring it over the other leg, touching the ground with your toes
Try to keep your shoulders to the ground for a good stretch
Switch to the other leg and repeat
5 – Mountain climbers to outside
Begin in a narrow pushup position, your hands under your shoulders
Bring your right foot to the outside of your right hand
With one motion switch sides, and bring your left foot to the outside of your left hand
Keep going until you hear the beep
6 – Pushups knee elbow
Begin in a narrow pushup position, your hands under your shoulders
Do a pushup, then bring your right knee up and touch your left elbow
Then bring your left knee up and touch your right elbow
Do another pushup and repeat until the beep
7 – Lunge forward
Begin in a standing position
Take a step forward and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
8 – Lunge backward
Begin in a standing position
Take a step back and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
9 – Split jump
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
1 – Jog in place
Keep jogging in place for a while
Half way in start lifting your feet closer to your bum for extra warmup
2 – Leg swing
Begin in a standing on one foot
Swing the other foot forward, balancing the movement with the opposite arm
Then swing the foot back, again balancing with the opposite arm
Return to starting position, switch sides and repeat
3 – Side step squat
Begin in a standing position
Squat down, then take two sideways steps and squat again
Reverse direction with two side steps and squat
Keep going until the beep
4 – Curtsey lunge
Begin by standing with a wide stance
Lunge with one leg back and behind the other leg, until your knee almost touches the ground
Return to starting position, switch sides and repeat
5 – 360 lunge
Begin in a standing position
Lunge forward with your right foot, until your left knee almost touches the ground
Then lunge diagonally to the right
Then lunge straight to the right
Then lunge diagonally to the back right
Then lunge straight to the back
Switch feet and lunge straight back with your left foot
Then lunge diagonally back with your left foot, then to the side, then diagonally forward and then straight forward
6 – Squat squat jump
Begin by standing with a wide stance
Do a double squat with a little pumping motion
Then jump up in the air
Repeat until you hear the beep
7 – Squat and twist
Begin in a standing position
Squat half way down, then do small jumping twists left and right
1 – Reach and fly
Begin in a standard pushup position, legs a bit wide for balances
Reach with your right hand under your body to your left side
Raise your right arm straight up
Return to the starting position, switch sides and repeat
2 – Bicycles
Begin by lying on your back, fingers linked behind your head, knees up at a 90 degree angle
Touch your knee to the opposite elbow, while the other leg stretches out
Switch sides and repeat
3 – Plank
Begin in a standard pushup position, except your elbows are on the ground
Hold the plank for as long as needed
4 – Bear plank shoulder touches
Begin with your hands and toes on the ground, knees at a 90 degree angle
Touch your left should with your right hand, keeping knees off the ground all the time
Switch sides and repeat
5 – Clamp crunch
Begin by lying on your back, fingers linked behind you head
Your knees are bent to the sides and heels of your feet are touching
Simultaneously raise your legs and upper body so that knees touch the elbows
Return to the starting position and repeat
6 – Knees up, in-out-in
Begin in a standard pushup position
Bring your right knee up and close to your right arm
Then swing the knee outside of the left arm
Bring the right knee back close to your right arm
Return to starting position, switch sides and repeat
7 – Mountain climbers
Begin in a standard pushup position
Bring your knees up quickly one after the other almost touching your arms
8 – Lying leg raise
Begin by lying face up, arms to the sides for balance
Keep your feet together and legs straight, and quickly bring them up to a vertical position
Bring your feet slowly back to the starting position and repeat
9 – Side plank dip
Begin on your side, legs straight and feet together
Hold you body up by the elbow, hips off the ground
Lower and raise your hips repeatedly
Switch sides and repeat
10 – Reverse plank
Begin by sitting with the legs straight
Straighten your arms and lift your body off the ground
Bring your right and left leg repeatedly up, keeping the leg straight
11 – Hollow body
Begin by lying down face up, arms stretched straight over your head
Raise both legs and arms off the ground and hold the position
12 – Star raise
Begin lying down face up, arms and legs wide in a star shape
Bring your arms and legs up simultaneously and try to touch your ankles with your fingers
1 – Jog in place
Keep jogging in place for one minute
Half way in start lifting your feet closer to your bum for extra warmup
2 – Reverse lunge
Begin in a standing position
Take a step back and lunge down until your knee almost touches the ground
Lift your arms forward for balance, keep your back straight
Return to starting position, switch sides and repeat
3 – Side lunge
Begin in a standing position
Take a very large step to one side, lunge down and try to get your knee to a 90 degree angle
Keep your back straight and look forward
Stand up again, switch to the other side and repeat
4 – Squat
Begin by standing up with a wide stance
Squat down until your knees are at a 90 degree angle, keep your back straight
Return to starting position and repeat
5 – Curtsey lunge
Begin by standing with a wide stance
Lunge with one leg back and behind the other leg, until your knee almost touches the ground
Return to starting position, switch sides and repeat
6 – Plank scorpion
Begin in a pushup position, but with your elbows on the ground, feet a bit wide for balance
Lift your right foot over the left leg and touch the ground on the left side
Return to starting position, switch sides and repeat
7 – Deep squat
Take a wide stance
Squat down as low as you can
Your heels should stay on the ground, your back is straight
Stand up again and repeat
8 – Hamstring stretch
Stand with feet shoulder width apart
Keep your back straight and lean forward
Hold the stretch for 30 seconds
9 – Hip flexor stretch
Go down on one knee
Step one foot length forward with the front foot
Keep your back straight and lean forward until you feel the stretch in the hip
Change sides after 30 seconds
10 – Quad stretch + balance
Begin in a standing position
Lift up one foot and hold it behind you with your hand
Change sides after 30 seconds
11 – Cat stretch
Begin by sitting down on your knees (or between your knees)
Lean forward and stretch your arms along the ground as far as you can
When in position you can crawl forward with your fingers for extra stretch
Hold the stretch for 40 seconds
1 – Shoulder raise, T-raise, Y-raise
Shoulder raise
Raise your elbows up to shoulder height, hands still pointing down
Turns your hands up
Raise your arms straight up
Bring your arms down with the same steps in reverse
T-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms straight up to the the sides
Y-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms up in a 45 degree angle to each side
2 – Wrist rolls
Link your fingers in front of you
Make circling motions in both directions
3 – 90 90 switch
Begin by sitting down with your legs wide, knees at 90 degree angles
Twist your knees to one side, touching the ground if you can
Switch to the other side and repeat
4 – Jumping with twist
Standing up, jump and twist your hips to the right while your arms swing to the left
Switch sides and repeat
5 – Side to side rotations
Begin by standing with a wide stance
Link your fingers and rotate your upper body left and right
Then continue the same with outstretched arms, increasing the circle of motion
6 – Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
7 – Arm circles
Standing up, make full arms circles one arm at a time
Repeat with the other arm, and then the other direction
8 – Wood choppers
Begin by standing with a wide stance
Link your finger, raise your hands to one side over your shoulder
Chop down diagonally across your body, bending your knees along the way
Repeat from the other side
1 – Shoulder raise, T-raise, Y-raise
Shoulder raise
Raise your elbows up to shoulder height, hands still pointing down
Turns your hands up
Raise your arms straight up
Bring your arms down with the same steps in reverse
T-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms straight up to the the sides
Y-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms up in a 45 degree angle to each side
2 – Head rolls, shoulder rolls, wrist rolls
Head rolls
Roll your head from side to side, your shin almost touching your chest on the way
Shoulder rolls
Make big slow circles with your shoulders, first backwards, then forwards
Wrist rolls
Link your fingers in front of you
Make circling motions in both directions
3 – Knee circles, ankle circles
Knee circles
Begin by standing with your knees slightly bent and close together
Place your hands on your knees and make circles, first to one side and then the other
Ankle circles
Stand on one leg and make circles with the raised ankle, in both directions
Switch legs and repeat
4 – 90 90 switch
Begin by sitting down with your legs wide, knees at 90 degree angles
Twist your knees to one side, touching the ground if you can
Switch to the other side and repeat
5 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
6 – Surfboard pushup on knees
Begin in a pushup position, but knees still on the ground
Keep your arms close to your body, as if they were on a surfboard
Do pushups and keep knees on the ground all the time
7 – Deep squat
Begin by standing with a very wide stance
Squat all the way down to between your legs
Keep your back straight and look forward
Hold your arms forward for balance
Stand up and repeat
8 – Side lunges
Begin in a standing position
Take a very large step to one side, lunge down and try to get your knee to a 90 degree angle
Keep your back straight and look forward
Stand up again, switch to the other side and repeat
9 – Toe touch
From a standing up position, reach forward and try to touch your toes with your fingers
10 – Jumping with twist
Standing up, jump and twist your hips to the right while your arms swing to the left
Switch sides and repeat
11 – Side to side rotations
Begin by standing with a wide stance
Link your fingers and rotate your upper body left and right
Then continue the same with outstretched arms, increasing the circle of motion
12 – Open chest
Begin by standing with a wide stance
Reach forward and down with both arms, crossing them in front of you
Lift your arms up and to the sides and let your chest open as wide as possible
13 – Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
14 – Step back and rotate
Standing up, lunge back with your right knee nearly touching the ground
At the same time rotate your upper body to the left, letting your arms swing
Stand back up, switch sides and repeat
15 – Balance and stretch sides
Standing up, lift your arms straight up
Lift up your left foot and slowly reach to the right with your arms
Switch sides are repeat
16 – Loosen hips
Begin in a pushup position, knees off the ground
Bring your right knee just behind your left hand, lower your hips to the ground
Switch sides and repeat
17 – Arm circles
Standing up, make full arms circles one arm at a time
Repeat with the other arm, and then the other direction
18 – Wood choppers
Begin by standing with a wide stance
Link your finger, raise your hands to one side over your shoulder
Chop down diagonally across your body, bending your knees along the way
Repeat from the other side
1 – Walk down to pushup
Begin in a standing position
Lean forward and “walk” your hands all the way to a pushup position
Do one pushup and “walk” you hands back to the starting position
2 – Split jump
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
3 – Bicycles
Begin by lying on your back, fingers linked behind your head, knees up at a 90 degree angle
Touch your knee to the opposite elbow, while the other leg stretches out
Switch sides and repeat
4 – Mountain climbers
Begin in a standard pushup position
Bring your knees up quickly one after the other almost touching your arms
5 – Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
6 – Popup regular and goofy
Begin by lying face down, like paddling on a surfboard
Make your normal popup, with or without using toes to push off the ground
Challenge yourself by popping up both regular (left foot in front) and goofy (right foot in front)
7 – Wood choppers
Begin by standing with a wide stance
Link your finger, raise your hands to one side over your shoulder
Chop down diagonally across your body, bending your knees along the way
Repeat from the other side
8 – Burpee
Begin in a standing position
Kneel down and put your hands on the ground
Sweep your legs back to a pushup position
Pull your legs back up to the kneeling position
Jump and swing your arms up
1 – Arm circles forward (small)
Standing up, raise your arms straight to the side
Make small circles forwards
2 – Squat
Begin by standing up with a wide stance
Squat down until your knees are at a 90 degree angle, keep your back straight
Return to starting position and repeat
3 – Arm circles backward (small)
Standing up, raise your arms straight to the side
Make small circles backwards
4 – Lying leg raise
Begin by lying face up, arms to the sides for balance
Keep your feet together and legs straight, and quickly bring them up to a vertical position
Bring your feet slowly back to the starting position and repeat
5 – Squat, jump, leg lift
Begin by standing up with a wide stance
Squat down until your knees are at a 90 degree angle, keep your back straight
Jump up to a standing position
Kick back with each leg separately
6 – Russian twist
Begin by sitting down, leaning slightly back, your knees at a 90 degree angle, feet off the ground
Link your fingers together, twist to the left with your hands and pull up your right knee
Then twist to the right with your hands and pull up your left knee
7 – Skydiver pullup
Begin by lying face down, your feet off the ground, your hands in the air next to your shoulders
Straighten your arms forward in the air, then return back to starting position
8 – Split jump
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
9 – Side plank dip
Begin on your side, legs straight and feet together
Hold you body up by the elbow, hips off the ground
Lower and raise your hips repeatedly
Switch sides and repeat
10 – Arm circles forward (large)
Standing up, raise your arms straight to the side
Make large circles forwards
11 – Reverse plank
Begin by sitting with the legs straight
Straighten your arms and lift your body off the ground
Bring your right and left leg repeatedly up, keeping the leg straight
12 – Arm circles backward (large)
Standing up, raise your arms straight to the side
Make large circles backwards
13 – Hollow body
Begin by lying down face up, arms stretched straight over your head
Raise both legs and arms off the ground and hold the position
14 – Leg lift pulses
Begin with lying on your side, the lower leg straight and upper leg crossed in front
Lift the lower leg up and make pulses up and down
Switch sides and repeat
15 – Tricep raise
Place your hands on a bench or chair, your feet straight in front of you on the floor
Lower your body until you have a 90 degree angle at the elbow
Straighten your arms and repeat
16 – Split squat
Stand facing away from a bench or chair, place your right foot on it
Squat down and up with one leg
Switch sides and repeat
17 – Hip flexor stretch
Go down on one knee
Step one foot length forward with the front foot
Keep your back straight and lean forward until you feel the stretch in the hip
Change sides after 30 seconds
18 – Hamstring stretch
Stand with feet shoulder width apart
Keep your back straight and lean forward
Hold the stretch for 30 seconds
19 – Quad stretch
Begin by sitting down with your legs straight in front of you
Bend one leg next to you and lean back until you feel the stretch in your thigh
Hold the stretch for 30 seconds, switch sides and repeat
1 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
2 – Knee to opposite elbow
Begin in a standard pushup position with arms straight
Bring one leg forward under your body until the knee touches the opposite elbow
Switch sides and repeat
3 – Hip flexion with arm rotation
Begin with your hands and toes on the ground, your back straight
Bring your right foot to the outside of your right hand
Raise your right arm straight up, look up as well
Bring your arm back down and your foot back to the starting position
Repeat on the left side
4 – Arch back
Begin by lying face down, hands on the ground under your shoulders
Raise your head and arch your back half way using your arms as support
Return to start position and repeat
5 – Arch back further
Begin by lying face down, hands on the ground under your shoulders
Raise your head and arch your back all the way until your arms are straight
Return to start position and repeat
6 – Popup to crouch
Begin by lying face down, hands on the ground under your shoulders
Do almost like a normal popup, pushing with toes off the ground
Don’t swing your legs all the way to a surfing position, but just enough to crouch on them
Return to start position and repeat
7 – Popup with toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, using toes to push off the ground
8 – Popup without toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, without using toes to push off the ground
9 – Hip flexor stretch
Go down on one knee
Step one foot length forward with the front foot
Keep your back straight and lean forward until you feel the stretch in the hip
Change sides after 30 seconds
10 – Hamstring stretch
Stand with feet shoulder width apart
Keep your back straight and lean forward
Hold the stretch for 30 seconds
11 – Cat stretch
Begin by sitting down on your knees (or between your knees)
Lean forward and stretch your arms along the ground as far as you can
When in position you can crawl forward with your fingers for extra stretch
Hold the stretch for 30 seconds
1 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
2 – Knee to opposite elbow
Begin in a standard pushup position with arms straight
Bring one leg forward under your body until the knee touches the opposite elbow
Switch sides and repeat
3 – Hip flexion with arm rotation
Begin with your hands and toes on the ground, your back straight
Bring your right foot to the outside of your right hand
Raise your right arm straight up, look up as well
Bring your arm back down and your foot back to the starting position
Repeat on the left side
4 – Walk down to pushup
Begin in a standing up position
Reach with hands down to your feet, then walk forward with your hands
Do one surfer’s pushup keeping your hands close to your body (surfboard width)
Walk your hands back to your feet and stand up
5 – Bicycles
Begin by lying on your back, fingers linked behind your head, knees up at a 90 degree angle
Touch your knee to the opposite elbow, while the other leg stretches out
Switch sides and repeat
6 – Mountain climbers
Begin in a standard pushup position
Bring your knees up quickly one after the other almost touching your arms
7 – Arch back
Begin by lying face down, hands on the ground under your shoulders
Raise your head and arch your back half way using your arms as support
Return to start position and repeat
8 – Arch back further
Begin by lying face down, hands on the ground under your shoulders
Raise your head and arch your back all the way until your arms are straight
Return to start position and repeat
9 – Popup to crouch
Begin by lying face down, hands on the ground under your shoulders
Do almost like a normal popup, pushing with toes off the ground
Don’t swing your legs all the way to a surfing position, but just enough to crouch on them
Return to start position and repeat
10 – Popup with toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, using toes to push off the ground
11 – Popup without toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, without using toes to push off the ground
12 – Hip flexor stretch
Go down on one knee
Step one foot length forward with the front foot
Keep your back straight and lean forward until you feel the stretch in the hip
Change sides after 30 seconds
13 – Hamstring stretch
Stand with feet shoulder width apart
Keep your back straight and lean forward
Hold the stretch for 30 seconds
14 – Cat stretch
Begin by sitting down on your knees (or between your knees)
Lean forward and stretch your arms along the ground as far as you can
When in position you can crawl forward with your fingers for extra stretch
Hold the stretch for 30 seconds
15 – Sitting stretch
Begin by sitting down with your feet together in front of you
Reach with your hands to your toes
Hold the stretch for 30 seconds
1 – Four way lunge
Begin in a standing up position
Lunge forward with your right foot until your left knee almost touches the ground
Then lunge back with your right foot, without stepping in the middle
Then lunge to the right, again with a single motion
Finally lunge to the left behind your left leg
After a couple of rounds of this, change legs and repeat
2 – Single leg balance
Standing up, raise your right leg off the ground
Hold the position for 30-60 seconds
Switch sides and repeat
3 – 180 degree jumps
Begin by standing with a wide stance
Jump to the left side and turn full 180 degrees
Try to land as well balanced as possible
Jump to the right, again 180 degrees
4 – Balance with arms up
Begin by standing up and your arms raised
Lift your left foot off the ground and lean over to the right
Now lift your right foot off the ground and lean over to the left
5 – The crane
Begin in a standing position
Reach down and touch your right foot with your left hand, and simultaneously swing your left leg to the back
Switch sides and repeat
6 – Elbow to knee and extend
Begin on all fours, hands and feet on the ground
Touch your right elbow to your left knee
Straighten your right arm and left leg
Return to the starting position, switch sides and repeat
7 – Single leg balance, eyes closed
Standing up, keep your eyes closed and raise your right leg off the ground
Hold the position for 30-60 seconds
Switch sides and repeat
8 – Single leg balance with clap
Standing up, raise your left foot off the ground
Clap your hands under the raised knee, then clap your hands over your head
Switch sides and repeat
9 – High plank with flying arms
Begin is a standard pushup position, legs wide for balance
Raise your right arm straight up, then to the right side, then back straight up
Return to the starting position, switch sides and repeat
10 – Rolling forearm side plank
Begin in a standard pushup position, except your elbows are on the ground and forearms to the inside
Raise your right arm straight up
Switch sides and repeat
1 – Skydiver pullup
Begin by lying face down, your feet off the ground, your hands in the air next to your shoulders
Straighten your arms forward in the air, then return back to starting position
2 – Opposite arm and leg raise
Begin by lying face down, your forehead on the ground, arms and legs stretched a bit to the sides
Simultaneously raise an arm and an opposite leg in the air
Switch sides and repeat
3 – Breast stroke
Begin by lying down, your hands next to your armpits
Raise your chest off the floor as if you’re paddling on a surfboard
Make breast stroke movements returning your hands to the starting position after each stroke
4 – Star superman
Begin by lying face down, your arms and legs in a wide X position
Raise both arms and both legs simultaneously off the ground
Return to starting position and repeat
5 – Elbow to knee and extend
Begin on all fours, hands and knees on the ground
Touch your right elbow to your left knee
Straighten your right arm and left leg
Return to the starting position, switch sides and repeat
1 – Surfboard pushup
Begin in a standard pushup position with arms straight, but your hands are closer together under your shoulders
Do pushups while your arms stay close to your body
2 – Split jump
Begin in a standing position
Take a big step forward and lunge down until one knee almost touches the ground
Jump and swing up with your arms, switching feet mid-air
Lunge down again and repeat
3 – Knee to opposite armpit
Begin in a standard pushup position with arms straight
Bring one leg forward under your body and bring your knee close to the opposite armpit
Switch sides and repeat
4 – Plyo pushup
Begin by lying face down, your hands under your shoulders, your chest on the ground
Do an explosive pushup trying to get your hands off the ground
Return slowly to starting position and repeat
5 – Burpee
Begin in a standing position
Kneel down and put your hands on the ground
Sweep your legs back to a pushup position
Pull your legs back up to the kneeling position
Jump and swing your arms up
6 – Popup with toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, using toes to push off the ground
7 – Slow popup pushup
Begin by lying face down, your hands under your shoulders, your chest on the ground
Do a pushup very slowly, at the top curving your back up as high as you can
Return slowly to the starting position and repeat
8 – Popup without toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, without using toes to push off the ground
9 – Mountain climbers
Begin in a standard pushup position
Bring your knees up quickly one after the other almost touching your arms
1 – Pipe pushup
Begin in a pushup position, but with a twist
Place your hands so that the fingers point at each other
Raise your back and bum in the air and stand on your toes
From this position, pushups will feel very different
2 – Bicycles
Begin by lying on your back, fingers linked behind your head, knees up at a 90 degree angle
Touch your knee to the opposite elbow, while the other leg stretches out
Switch sides and repeat
3 – Y raise
Begin by lying face down, toes on the ground, hands in the air next to your shoulders
Move your arms forward in the air making a Y shape, and return back to starting position
4 – Dolphin pushup
Begin in a pushup position, but with your elbows on the ground
Move forward on your elbows so that your body is close to the ground
Push back with your arms while raising your back and bum in the air
Return back to forward position and repeat
5 – Clamp crunch
Begin by lying on your back, fingers linked behind you head
Your knees are bent to the sides and heels of your feet are touching
Simultaneously raise your legs and upper body so that knees touch the elbows
Return to the starting position and repeat
6 – Opposite arm and leg raise
Begin by lying face down, your forehead on the ground, arms and legs stretched a bit to the sides
Simultaneously raise an arm and an opposite leg in the air
Switch sides and repeat
7 – Diamond pushup
Begin in a standard pushup position with arms straight
Keep legs a bit wider for better balance
Place your thumbs and index fingers together, forming a diamond shape
Lower your body until your chest nearly touches your hands
Push back up and repeat
8 – Knee to opposite elbow
Begin in a standard pushup position with arms straight
Bring one leg forward under your body until the knee touches the opposite elbow
Switch sides and repeat
9 – Skydiver pullup
Begin by lying face down, your feet off the ground, your hands in the air next to your shoulders
Straighten your arms forward in the air, then return back to starting position
10 – Surfboard pushup
Begin in a standard pushup position with arms straight, but your hands are closer together under your shoulders
Do pushups while your arms stay close to your body
11 – Start superman
Begin by lying face down, your arms and legs in a wide X position
Raise both arms and both legs simultaneously off the ground
Return to starting position and repeat
12 – Knees up and in
Begin in a standard pushup position
Bring your right knees up and close to your right arm
Then swing the knee left close to your left arm
Return to starting position, switch sides and repeat
13 – Breast stroke
Begin by lying down, your hands next to your armpits
Raise your chest off the floor as if you’re paddling on a surfboard
Make breast stroke movements returning your hands to the starting position after each stroke
14 – Bear plank shoulder touch
Begin with your hands and toes on the ground, knees in a 90 degree angle
Touch your left should with your right hand, keeping knees off the ground all the time
Switch sides and repeat
15 – Popup with toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, use toes to push off the ground
16 – Reach and fly
Begin in a standard pushup position, legs a bit wide for balances
Reach with your right hand under your body to your left side
Raise your right arm straight up
Return to the starting position, switch sides and repeat
17 – Popup without toes
Begin by lying face down, like paddling on a surfboard
Make your normal popup, without using toes to push off the ground
18 – Plank
Begin in a standard pushup position, except your elbows are on the ground
Hold the plank and the workout is done 🙂
1 – Forearm stretch, palm down
Raise one arm forward, palm down
Grab hold of the palm with you other hand
Gently pull towards yourself and hold
Switch hands after 30 seconds
2 – Forearm stretch, palm up
Raise one arm forward, palm up
Grab hold of the palm with your other hand
Gently pull towards yourself and hold
Switch hands after 30 seconds
3 – Posterior shoulder stretch
Raise one arm in front of you
Pull it towards to you and to the side with the other arm
Switch sides after 30 seconds
4 – Tricep stretch
Raise one arm behind your head
Pull from the elbow with the other hand
Switch sides after 30 seconds
5 – Reverse shoulder stretch
Link your fingers behind your back, palms out
Lift your arms back and up
Hold the stretch for 30 seconds
6 – Above head stretch
Link your fingers in front of you, palms out
Lift your arms up and reach for the sky
Hold the stretch for 30 seconds
7 – Hamstring stretch
Stand with feet shoulder width apart
Keep your back straight and lean forward
Hold the stretch for 30 seconds
8 – 90 degree sitting stretch
Sit with one leg in front of you with a 90 degree angle at the knee
Keep the other leg to your side, also at a 90 degree angle
Keep your back straight and lean slightly forward
Change sides after 30 seconds
9 – Hip stretch
Lie on your back with arms wide
Lift one leg straight up and over to the opposite side
Keep both shoulders on the ground
Change sides after 30 seconds
10 – Hip flexor stretch
Go down on one knee
Step one foot length forward with the front foot
Keep your back straight and lean forward until you feel the stretch in the hip
Change sides after 30 seconds
11 – Deep squat
Take a wide stance
Squat down as low as you can
Your heels should stay on the ground, your back is straight
Stay in this position for one minute, or as long as you can
1 – Shoulder rotations
Begin by standing in a comfortable position
Rotate your shoulders slowly in big circles – first backwards, then forwards
2 – Hamstring stretch
Begin by standing with a wide stance
Start tilting forwards while keeping your back straight
Hold the stretch when you feel it in the back of your thighs
3 – Deep squat
Begin by standing with a very wide stance
Squat all the way down to between your legs
Keep your back straight and look forward
Hold your arms forward for balance
Stand up and repeat
4 – Layback 90 90 switch
Begin by sitting with your knees up and legs wide, arms on the ground behind you
Tilt your knees first to left until they touch the ground
Then switch to the other side and repeat
5 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
6 – Hip flexion with arm rotation
Begin with your hands and toes on the ground, your back straight
Bring your right foot to the outside of your right hand
Raise your right arm straight up, look up as well
Bring your arm back down and your foot back to the starting position
Repeat on the left side
7 – Outer hip flexion
Begin with your hands and toes on the ground, your back straight
Bring your right knee to the ground between your hands
Push your pelvis down and look forward with a straight back
Return to the starting position and repeat with the left knee
1 – Shoulder rotations
Begin by standing in a comfortable position
Rotate your shoulders slowly in big circles – first backwards, then forwards
2 – Hamstring stretch
Begin by standing with a wide stance
Start tilting forwards while keeping your back straight
Hold the stretch when you feel it in the back of your thighs
3 – Deep squat
Begin by standing with a very wide stance
Squat all the way down to between your legs
Keep your back straight and look forward
Hold your arms forward for balance
Stand up and repeat
4 – Pike rotation
Begin by standing with a wide stance
Lean forward and touch the ground in front of you
Continue by touching the ground to the right, front, left and so on
5 – Walk down to pushup
Begin in a standing position
Lean forward and “walk” your hands all the way to a pushup position
Do one pushup and “walk” you hands back to the starting position
6 – Layback 90 90 switch
Begin by sitting with your knees up and legs wide, arms on the ground behind you
Tilt your knees first to left until they touch the ground
Then switch to the other side and repeat
7 – Neck stretches
Begin by sitting in a 90 90 position to the left (like in the previous move)
Reach over your head with your right hand and stretch your neck gently to the right
Then move your hand and stretch your neck forward
Change to 90 90 sitting position to the right
Repeat the stretching using your left hand (first to the left and then forward)
8 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
9 – Mckenzie pushup
Begin by lying face down with your hands on the ground under your shoulders
Lift your upper body up using your arms, look up
Try to relax your lower back
Hold the position for a moment, then return to lying position
10 – Hip flexion with arm rotation
Begin with your hands and toes on the ground, your back straight
Bring your right foot to the outside of your right hand
Raise your right arm straight up, look up as well
Bring your arm back down and your foot back to the starting position
Repeat on the left side
11 – Outer hip flexion
Begin with your hands and toes on the ground, your back straight
Bring your right knee to the ground between your hands
Push your pelvis down and look forward with a straight back
Return to the starting position and repeat with the left knee
12 – Cat stretch
Begin by sitting down between you legs, knees bent
Lean forward and stretch your arms as long as you can
Hold the position, and if want, add some stretch by crawling forward with your fingers
1 – Arms swinging in little circle
Raise your arms parallel to your shoulders
Make small circles first forward, then backward
2 – Diamond pushups
Begin in a standard pushup position with arms straight
Keep legs a bit wider for better balance
Place your thumbs and index fingers together, forming a diamond shape
Lower your body until your chest nearly touches your hands
Push back up and repeat
3 – Single arm paddle
Begin by lying down, with your forehead on the floor
Your arm is straight down next to your body
Hold a water bottle in your hand (adjust the weight of the bottle for an easier or harder workout)
Bring your arm forward to next to your head, keeping it just above the floor
Your thumb is pointing up on the way forward, and pointing down on the way back
4 – Tricep raise
Place your hands on a bench or chair, your feet straight in front of you on the floor
Lower your body until you have a 90 degree angle at the elbow
Straighten your arms and repeat
5 – Breast stroke
Begin by lying down, your hands next to your armpits
Raise your chest off the floor as if you’re paddling on a surfboard
Make breast stroke movements returning your hands to the starting position after each stroke