12 surf-specific workouts
1-Month Surf Fitness Program
What you’ll get
-
🧱
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.
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
-
![]()
"Lídia happily adapted the workouts for me where needed so I could start to regain the strength I'd lost."
Annabel Beales
-
![]()
"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
-
![]()
"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
Build the strength, endurance, and resilience you need to surf better, longer, and with more confidence. This 1-month program includes 12 surf-specific workouts — no gym needed — designed by two certified surf fitness coaches. Train at home, at your pace, and access the content anytime.
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.
