Micro Workouts - The Surfers Health Office Gym

Doing resistance training, moving weights, is kind of a must for everyone especially 35+.

It is about:

• mitigating the loss of muscle

• building surf fitness - strength and power

• improving mental health

• feeling good and confident. 
  

Workouts don´t have to happen in the gym! I am a big fan of doing small chunks of training, for example to interrupt my work on the computer. We just need to perform a certain amount of sets and repetitions per week to maintain (and build) muscle. When we do that work, how much time is in betweeen those sets, doesn´t actually matter too much.

I have a hard time sitting still in fron of the computer for longer than 30' anyways so I throw in for example:

• 10-15 heel elevated deep squats holding a kettlebell in front.

• 10-15 bodyweight Rows on the TRX.

• Hang for 60-90 seconds.

• Jump on the balance board and practice the surf stance for 2 min.

You can get really creative here - start with no equipment, do push-ups, squats, lunges like in the SurfFit in 5 Steps program. 

If you want to use equipment - then start with the most versatile stuff around: TRX and a kettlebell.

Guidelines.

• Sets: 5-10 per week and musclegroup for maintenance. 10+ for growth.

• Intensity: Close to failure. Lighter weights: 10-15 repetitions. Go heavier with 5-10 reps max. 

• Form: Always start with light- or bodyweight to dial in perfect form first.

Reach out with any question you might have.