Fit to surf
Moving from lying to standing on a board requires both strength and timing, says Bleakley. Practice in the water will improve your timing, but the strength gains you make in the gym are crucial for speed and control. Adding a press-up to a traditional burpee will test your power and coordination.
From standing, place your hands on the ground and jump your legs straight out behind you. Lower into a press-up, then jump your knees into your chest and press through your feet to explode upwards. Thats one rep. Just fourteen more to go, dude.
Think turning into a wave is easy? Think again. You change the direction of a surfboard by rotating your upper body, which all comes down to core strength, says Bleakley.
Do a full sit-up while holding a medicine ball in front of your chest. At the top of the move, twist your torso to the left and tap the floor beside you with the medicine ball, then repeat to the right. Return to the middle and slowly lower your torso back to the floor.
In plank position, with your toes and forearms on the ground, slide your body as far forwards as you can without allowing your hips to drop. Now slide back as far as you can. Strong shoulders will prove useful when youre paddling for a wave no waves, no glory.
Stand with your feet hip width apart and a slight bend in your knees. Lift your left leg back and behind you as you bend your right knee until your thigh is close to parallel with the floor. Return to standing. Complete all your reps on one side, then switch legs. Use your arms to balance. And don't forget to visualise a white sand beach ahead. Surfs up!
For a chance to win a free surfing holiday with Tommy Hilfiger, all you have to do is share your favourite part of the surf lifestyle on Twitter or Instagram using the hashtag #GoneSurfing.
Video: Yoga Surf Workout - Full 17 minute Surfing Fitness Sequence
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