December is almost here, and it’s time to swap work shoes for flip-flops and hit the coast! Whether you’re catching waves at Muizenberg, paddleboarding in Durban, or taking on the tides along the Garden Route, the ocean demands more than just enthusiasm—it needs strength, balance, and stamina. With Trojan’s versatile equipment, you can build the right mix of endurance, power, and control to make your beach adventures unforgettable. This is more than just a workout—it’s prepping your body to handle the ocean’s unpredictable flow.

Ready to ride? Let’s dive into it.

Core & Control: Stability That Sticks

The key to staying upright on a surfboard or paddleboard lies in your core—it’s what keeps you steady when the water decides to mess with your balance.

Circuit: Core & Control Boost

Equipment: Body Ball + Kettlebells + Dumbbells

1.Body Ball Stir-the-Pot: (3 sets of 30 seconds)

• Assume a plank position with your forearms on the body ball. Move your arms in small circles while keeping your body stable.
• Why? This exercise mimics the dynamic balance you’ll need to stay on your board when the waves get choppy.

2.Dumbbell Side Plank Raises: (3 sets of 10 reps per side)

• Hold a dumbbell in one hand while side-planking. Slowly raise and lower the weight.
• Why? It strengthens your core and shoulders—critical for paddling strength and stability.

3.Kettlebell Sit-Ups with Overhead Press: (3 sets of 12 reps)

• Perform a sit-up while pressing a kettlebell overhead at the top.
• Why? A strong core keeps you steady on the water, while the press builds upper-body endurance for paddling.

Strength & Power: Make Every Stroke Count

You need more than just finesse to paddle hard or pop up on your surfboard—it’s power that drives you through the waves. Strength training with weights will have you generating force with every movement.

Circuit: Strength for the Surf

Equipment: Barbell + Dumbbells + Sandbag

1.Barbell Deadlifts: (4 sets of 8 reps)

• Keep your back straight as you lift the barbell from the ground, engaging your hamstrings and core.
• Why? Deadlifts develop lower-body power, crucial for explosive movements like jumping up on a surfboard.

2.Sandbag Clean and Press: (3 sets of 10 reps)

• Lift the sandbag to shoulder height, then press it overhead in one fluid motion.
• Why? This move mimics the effort of powering through paddling strokes, building full-body strength.

3.Dumbbell Renegade Rows: (3 sets of 12 reps per side)

• Hold a dumbbell in each hand in a plank position, rowing one weight at a time.
• Why? This strengthens your back and arms for more efficient paddling.

 

Balance & Agility: Stay on Your Feet

Balancing on a moving surface like water is tricky, and the more agile you are, the more fun you’ll have. Trojan’s Aerobic Step and Balance Ball are perfect for recreating those wobbly water moments in a controlled way.

Circuit: Balance & Agility Mastery

Equipment: Aerobic Step + Balance Ball + Ankle Weights

1.Balance Ball Single-Leg Stand: (3 sets of 20 seconds per leg)

• Stand on the ball with one foot, keeping your balance steady.
• Why? This is perfect for improving proprioception—your body’s awareness of its movements—helping you stay upright on your board.

2.Step-Up with Knee Drive: (3 sets of 10 reps per leg)

• Use the aerobic step to step up with one foot and drive your opposite knee towards your chest.
• Why? Great for simulating the movements needed to pop up on a surfboard quickly.

3.Ankle-Weighted Lateral Hops: (3 sets of 10 reps per side)

• Wear ankle weights and hop side to side over the step.
• Why? This builds lateral agility, keeping you ready for unpredictable shifts in the water.

Endurance: Don’t Gas Out Mid-Session

Surfing and paddling can be exhausting, so building endurance will keep you going from sunrise to sundown. Let’s make sure you’ve got the stamina to paddle into every wave and enjoy every second on the water.

Circuit: Endurance Power-Up

Equipment: Jump Rope + Kettlebells + Treadmill

1.Jump Rope Intervals: (3 rounds of 1 minute jump, 30 seconds rest)

• Alternate between fast and slow jumps.
• Why? This builds cardiovascular endurance, so you can paddle longer without tiring out.

2.Kettlebell Swings: (4 sets of 15 reps)

• Use your hips to drive the kettlebell up to shoulder height.
• Why? This trains your explosive power and stamina for strong paddling.

3.Treadmill Hill Sprints: (6 rounds of 30-second sprints, 60 seconds rest)

• Set the treadmill to a high incline and sprint.
• Why? Hill sprints develop the lower-body strength you’ll need to drive through waves.

Recovery: Smooth Moves for Sore Muscles

The ocean can take a toll on your muscles, and smart recovery will help you stay ready for the next session.

Circuit: Recovery & Mobility Flow

Equipment: Massage Roller + Yoga Mat + Massage Gun

1.Yoga on the Mat: (Hold for 30 seconds per leg)

• Loosen up those legs—surfing and paddleboarding are leg-heavy activities. If you need a little introduction to the world of yoga, check out our guide here!

2.Massage Roller on Your Upper Back: (2 minutes)

• Roll out any tension in your back from paddling.

3.Massage Gun Recovery: (2 minutes per leg)

• Target tight spots to prevent soreness and improve mobility.

Hit the Waves with Confidence

Training isn’t just about looking good—it’s about feeling good and performing your best on the water. Whether you’re popping up on your surfboard, paddling against the current, or cruising along the coastline on a paddleboard, Trojan’s equipment will have you beach-ready and confident in every move.

The ocean is waiting. Are you ready to ride the waves? Grab your Trojan gear (at a Makro or Game near you), start training, and let the beach be your playground this summer!