Are you ready for a grueling winter of surf??
Part 2
by Mark Hoffman CSCS, CPT

In this series we are going to focus on a total body workout that will get you ready for this winters surf season. Dumbbells are inexpensive, and almost ever gym has them. They can range from 2 pounds up to 200lbs. For our workouts we will stick to the dumbbells under 50 pounds.

The workout that we will be doing is a general conditioning workout. You are not going to become muscle bound or lose flexibility. Don't worry; you don't need a bench or a leg press to do this workout. Dumbbells will be used for every exercise.

The warm up, probably the most important part of the workout consists of three movements: down the line, cut back and the barrel. (See figure 1) We like our warm up because it is dynamic, and the entire body is getting worked.
The workout can be as challenging as you make it, but remember if you are a beginner or you have not worked out in a while, make sure you check with your doctor to see if you are ready to work. A few important tips to remember, with all exercises, make sure the weight you are using is one you can handle. Most of the movements that you are going to be doing might be new to you, some will not. We recommend starting with 5 or 10 pound dumbbells, and from there you can progress accordingly. These series of workouts will add some new ideas for your current workout, or they can become your new routine. It is really up to you.

WARM UP >>

Use a 5lb dumbbell or a medicine ball of the same weight

DOWN THE LINE:
Sets: 3
Reps: 10

1. Stand with your feet shoulder width apart
2. Stand up straight while bringing the ball behind your head
3. Chop in a downward movement using the whole body
4. Chop to an area between your feet without touching the ground
5. Keep hips, knees and feet aligned during the squatting motion
6. Keep you back naturally straight - controlled flexion is permitted
7. Keep head facing forward
8.Repeat
CUT BACK:
Sets: 3
Reps: 10

 1. Stand with your feet shoulder width apart
2. Keep the elbows comfortably bent and the ball in front of your chest
3. Rotate 90 degrees to the right pivoting on your left foot
4. Keep your weight centered between your feet
5. Maintain and upright and balance posture
6. Rotate 180 degrees to the left pivoting on your left foot
7. Keep your weight centered between your feet
8. Repeat

BARREL:
Sets:3
Reps: 10

1. Stand with your feet shoulder width apart.
2. Keep the elbows comfortably bent and the ball in front of your chest
3. Rotate 90 degrees to the right pivoting on your left foot
4. Fully extend your body and bring the ball high and to the right
5. Maintain and upright and balance posture
6. Chop downward and to the left in a diagonal fashion
7. Keeping your weight centered between your feet pivot on the right foot
8. Finish in a rotated lunge position with right foot facing forward
9. Repeat
10. Perform to the other side

 

DUMBBELL WORKOUT >>

 
SQUAT:
Sets: 3
Reps: 10-15

1. Feet should be shoulder to hip width and pointing straight ahead.
2. Dumbbells are held at shoulder height.
3. Keep your back straight and core tight.
4. Keep your eyes straight ahead and initiate the squat with simultaneous bending of the knee and hip.
5. Go down as deep as your flexibility allows.
6. Stay in a pain free range of motion. Once in the bottom position, raise the body through simultaneous pushing of the hips and knees.  
PUSH UP:
Sets: 3
Reps: 8

1. On balls of feet, straight legs, fully extended hips (butt down), back flat, and stabilized by the shoulder blades.
2. Lower the body downwards towards the ground.
3. Keep a tight core and the back flat. Push up until you reach the top position.

DUMBBELL ROWS:
Sets: 3
Reps: 10-15

1. Feet should be in a staggered stance position.
2. We always keep the knees bent. The back is kept flat and the core is tight.
3. Grip the dumbbells with a grip where your palms are facing your body.
4. Pull as high as you can without pressure or pain.
5. Switch legs and repeat

SHOULDER PRESS:
Sets: 3
Reps: 10

1. Feet should be shoulder to hip width and pointing straight ahead.
2. Legs should be straight and firm. Start with the dumbbells at the shoulder position, just a little outside the shoulder. Always use a comfortable grip that allows you to be pain free. Look straight ahead and keep your core tight throughout the movement.
3. Press the dumbbells overhead to a locked out position if possible. Try to keep the arms inline with the ears on the finished position if shoulder flexibility allows.
ANTERIOR REACHES:
Sets: 3
Reps: 8

1. Start in a staggered stance like you did when performing the row. Keep your core tight and allow for some flexion of the spine.
2. Reach forward with the arm that is opposite of your leg that is forward.
3. Reach towards an object that is about 12-18" away from your front foot.
4. Return to the start position and finish upright.
5. Switch legs and repeat
6. If a staggered stance is to easy, go to a single leg
CRUNCHES:
Sets: 3
Reps: 10-15

1. Start on your back with your knees bent, and the dumbbell held on your chest with your hands.
2. Lift your upper back up off of the floor, remember to keep your core tight
3. Slowly return to the starting position.
Mark Hoffmann is currently enrolled at Florida Atlantic University, pursuing a Masters degree in exercise physiology. He is nationally certified as a personal trainer through ISSA(International Sports Science Association), and also certified as a strength and conditioning specialist (CSCS) through NSCA (National Strength and Conditioning Association). He can be reached at Mark@surfitness.com or check out www.surfitness.com