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Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.
Training characteristics: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles in surf.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 14, 12, 10 reps | 60s | |
1B. Dumbbell Lunges![]() | 3 sets | 12, 10, 8 reps | 60s | On top of a Bosu. One leg at a time, changing with no rest between. |
2A. Standing One Leg Calf Raise With Dumbbell | 3 sets | 12, 10, 8 reps | 60s | One foot in TRX. Add weight by holding a Dumbbell or Weight Plate. One leg at a time, changing with no rest between. |
2B. TRX Hamstring Curl![]() | 3 sets | 12, 10, 8 reps | 60s | One leg at a time, changing with no rest between. |
3A. Bent-Arm Dumbbell Pullover | 3 sets | 12, 10, 8 reps | 60s | |
3B. Pull-up | 3 sets | 12, 10, 8 reps | 60s | |
4A. Decline Pushup![]() | 3 sets | 12, 10, 8 reps | 60s | Hands on Bosu |
4B. Cable Standing Fly![]() | 3 sets | 10, 8, 6 reps | 60s | |
5A. Plank With Feet On Bench | 3 sets | 40, 50, 60s | 60s | Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between. |
5B. Barbell Good-morning | 3 sets | 14, 12, 10 reps | 60s | |
6A. Wood Chop with Rope Attachment | 3 sets | 12, 10, 8 reps | 60s | One side at a time, changing with no rest between. |
6B. Side Crunch With Leg Lift | 3 sets | 12, 10, 8 reps | 60s | Add weight by holding Dumbbell. One side at a time, changing with no rest between. |
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