Exercise: Arching back. Hold for 5 seconds.
Benefits: improves paddling efficiency.

Exercise: Pull-ups.
Benefits: increases paddling strength.

Exercise: Push-ups.
Benefits: Improves pop-up speed and duck-dive efficiency.

Exercise: Knee-bends.
Benefits: low stance endurance, => more balance.

Exercise: forward lunge with weight, followed by standing torso rotation.
Benefits: leg- and torso strenght, for powerfull turns.

Notes:

• one session of weight work out per day is enough, however you should do the weight workout exercises at least 3 days a week.
• before any work out session with weight or for endurance, warm up and stretch completely.

• Paddle: this is be the best resource in building stamina for the paddle. It is not necessary to use a surfboard to practice paddling. A body board or Styrofoam will do.
  
  
• Freestyle/Crawl: not only a great resource to build stamina for your paddle, but also an indispensable requisite for surfing, as it is the only way to save your ownlife in case you lose your board in the ocean (it happens!).
  
  
• Underwater Swimming: training to increase lung capacity, very important for holding your breath.
  
  
• Climbing stairs rapidly: with a Stairmaster or on real stairs...
  
  
• Running: great resource for building stamina and losing weight. To be more surf relevant, keep changing speed while running.

a) week 1 & 2

b) week 3 & 4