Welcome to week two of the SufGirl Surf Fitness Training Plan. If you are not used to core training the plank will be a challenge. The Power stroke set will get your paddling muscles going and the swims are great all round. The burpees are great cardio and will increase your explosive jump up which is usually the first thing to suffer in the winter and can be a spoiler when you do catch waves.

Core training- at home or in the gym two sessions to include (click here for core exercise tips
5×40 seconds front plank
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5×40 seconds scissor plank
(30 second rest between each set)

Power stroke cord work out

Cardio work out (click here for strength and endurance tips)
10x 60 seconds, remember long strokes with hands in the handles fully.
5×8 basic squats with 30 seconds rest
.
5×8 basic squats on a balance trainer (indo board, or similar)
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5×15 Burpees (your basic jumping to your feet movement) with 60 seconds rest between each set.

Week one swimming (click here for swim info)
Aerobic swim session
Two swims this week again.
5-8 minutes swimming as warm up
.
20x25m front crawl as 2x sets.
15 seconds rest after each 25m
Then take an extra 2 minutes rest and repeat set