One reason you can bench press a lot of weight is because the bench isn’t moving underneath you. Imagine standing on it with a 40-foot swell right behind you—how much weight do you think you could put up then? Surfing requires its own special kind of strength training, and it results in its own unique-looking physique. (The kind most ladies love, and that most average lifters are working toward.) The following routine can help to get you there, whether you want to be a better surfer or not. Try it for the next month and you’re guaranteed to carve out that surfer physique. Don’t believe me? The program’s built around the exact training regimen that I used as a platform to help me push the boundaries of extreme sports for the past decade. How It Works: The exercises that follow integrate stability, power, and core training to help improve your balance and activate muscles you’re not used to using (the kind you’d have to use on a board). Every one of them is challenging. Unlike bodybuilders, surfers don’t focus on isolating muscles. They need their whole bodies to function as one unit, so you’ll often see exercises for the upper and lower body meshed together in one combination move. Best of all, you don’t need to spend your summer in a gym to see results on this plan. Pack a pair of dumbbells and a Swiss ball, and you can do the workout right on the beach. Directions: Frequency: Perform the workout two to three days a week (whenever you can’t surf!), resting at least a day between each session. Time Needed: 30 minutes How to Do It: Perform the exercises as a circuit, completing one set of each, one after the other. Rest as little as possible between exercises, and 90 seconds to three minutes between circuits. Do two to three total circuits, completing eight to 12 reps for each exercise. Get the surfer body you have always wanted! Build a Surfer Body Workout Routine