1-Month Surf Fitness Program

12 surf-specific workouts

Strength workout from the Sardinha Surf Coaching 1-month online fitness program — training with dumbbells to boost surf performance.
Warm-up session from the Sardinha Surf Coaching online fitness program — functional training to prepare surfers before workouts.
Explosive training drill from the Sardinha Surf Coaching online fitness program — jump squats on turf to build surf-specific power and endurance.
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  • 🧱

    12 Surf-Specific Workouts

    Build strength, mobility, and endurance with surf-focused training.

  • ⏱

    Workouts 35–40 Minutes Long

    Efficient sessions that fit into your week — no need for long gym hours.

  • 🏋️‍♀️

    Minimal Equipment Required

    Most exercises use bodyweight. From workout 3, you’ll need a band and kettlebell.

  • 📆

    Flexible Training Plan

    Train 2–3 times per week and adapt the program to your routine.

  • 🔁

    Repeat Anytime

    Lifetime access means you can repeat the full program whenever you want.

  • 📲

    Train Anytime, Anywhere

    Do it from home, on your schedule — no gym needed.

Access Your Workouts

What’s inside

✅ 12 surf-specific workouts

✅ Just 2–3 sessions/week, on your schedule

✅ Minimal gear: only a band + kettlebell from workout 3

✅ Feel stronger, more mobile, and surf-ready

Reviews from surfers like you

  • A woman in sports attire lifting a black medicine ball outdoors on a paved area with an overcast sky.

    "Lídia happily adapted the workouts for me where needed so I could start to regain the strength I'd lost."

    Annabel Beales

  • Two women exercising outdoors on yoga mats, performing squats, with weights nearby, in a park area during cloudy weather.

    "Lidia really helped me to focus on strength training out of the water, which in turn helped with my paddle strength and endurance for longer surf sessions"

    Rubina Ali

  • "Lidia trained my body and mind to be more confident, disciplined, focused, and accepting of new challenges."

    Hialy Gutierrez

  • Sardinha Surf Coaching athlete working out with resistance bands during an outdoor surf fitness session in Ericeira, Portugal.

    "Lidia provides fun, productive, and challenging workouts that became one of the highlights of my month. She is organized and will push you to be better which is something I really appreciated."

    Lee Stagg

A woman in athletic wear jumping on a grassy field with a white wall in the background.
1-month surf fitness program
€57.00
One time

✓ 12 surf-specific workouts
✓ Over 7 hours of total video content
✓ Train at home with minimal equipment
✓ Repeat the program as many times as you like
✓ Lifetime access
Female runner with bib number 1344, wearing a sports jersey, running on a wet road in rainy weather.

Lídia


Fitness Coach & Co-Founder of Sardinha Surf Coaching

Lídia is the co-founder of Sardinha Surf Coaching, alongside Filipe — head surf coach and ocean guide.

Her mission? To help surfers feel strong, capable, and ready to thrive in the water.

She has spent years coaching students in Ericeira, designing training sessions that support real surf performance — not just aesthetics.

Now, together with Gonçalo, she’s created this online fitness program for all surfers who don’t go to the gym, don’t have time, or simply prefer training from home.

✺ Frequently asked questions ✺

  • The first two workouts use only your bodyweight. Starting from workout 3, you’ll need a resistance band and a kettlebell (or similar weight). Don’t worry — we guide you through how to use them safely and effectively.

  • Yes! You’ll have lifetime access and can repeat the full program as often as you like.

  • Not at all. This program is for anyone who wants to surf better and feel stronger — whether you’re just starting out or already experienced.

  • Yes! You’ll receive full access to the entire program as soon as you complete your purchase.

  • Absolutely. All workouts are designed to be done at home, with minimal or no equipment.

  • You can reach out directly to the fitness coach, Lídia, who created and leads the program.

    Feel free to contact her via our email or through our Instagram page — she’ll be happy to help you out.