Boogieboarding, or bodyboarding as it is also known, is a dynamic sport that demands high levels of strength, endurance, power, and mobility. Paddling out, catching waves, and executing high-power or high-risk maneuvers necessitate robust physical conditioning. With over two decades of experience riding waves around the world, I’ve tailored the boogie boarder workout plan to focus on the unique demands of the sport.
Related: Why I never traded my boogie board for a surf board
Also related: 35+ free workout plans for different goals and ability levels
For boogieboarders, it’s crucial to target specific areas of the body for enhanced performance and injury prevention:
- Neck: Essential for maintaining stability and handling impacts.
- Shoulders: Require strength and endurance for effective paddling and wave manipulation.
- Thoracic Spine: Mobility in this area is critical for maneuverability and overall spine health.
- Lower Back and Core: Core stability is vital for power generation and balance.
- Legs (especially Calves): Strength and endurance in the legs are crucial for propelling the board and maintaining positions.
- Hips: Flexible hips improve board control and ease of movement.
- Cardiovascular System: A strong heart and lungs ensure stamina for prolonged sessions in the water.
How It Works
Close out in Hawaii
The plan integrates four types of workouts: strength, mobility, high intensity, and endurance. The strength workouts aim to build muscle and power, essential for vigorous paddling and wave riding. Mobility workouts enhance joint flexibility and muscle elasticity, crucial for performing complex maneuvers. High-intensity sessions replicate the demanding conditions of tough paddle-outs and navigating impact zones, while endurance workouts increase your capacity to handle long, challenging sessions in the water.
Directions
Follow the outlined schedule below, adjusting only as necessary to accommodate your recovery needs.
The Workout Schedule
- Monday: Mobility & Rest
- Tuesday: Strength
- Wednesday: High Intensity / Conditioning
- Thursday: Mobility & Rest
- Friday: Strength
- Saturday: Mobility & Rest
- Sunday: Endurance Day
The Workouts
Monday – Mobility
Neck Circles 2 sets x 60 seconds each direction
World’s Greatest Stretch 2 sets x 5 reps each direction/side
Overhead Squat 2 sets x 10 reps
90/90 External & Internal Stretch 2 sets x 2 minutes each
T-Spine Rotation 2 sets x 5 breathes each side
Prone Swimmers 2 sets x 60 seconds
Lying Butterfly 1 set x 2-3 minutes
Tuesday – Strength
Side Planks 2 sets x 45 seconds or more each side
Front Squats 3 sets x 10 reps
Bench Press 3 sets x 10 reps
Shrugs 3 sets x 10 reps
Shoulder Lateral Raise 2 sets x 15 reps
Hammer Curl 3 sets x 10 reps
Lying Tricep Extension 3 sets x 10 reps
Wednesday – High Intensity / Conditioning
Option 1
Complete 5, 7, or 10 rounds for time
10 Dumbbell Thrusters
10 Mountain Climbers
10 Lunges
10 Push-ups
10 Squat Thrusts
1-Minute Jumping Jacks
Option 2
10-15 sprints for 30 yards
Thursday – Mobility & Rest
Neck Circles 2 sets x 60 seconds each direction
World’s Greatest Stretch 2 sets x 5 reps each direction/side
Overhead Squat 2 sets x 10 reps
90/90 External & Internal Stretch 2 sets x 2 minutes each
T-Spine Rotation 2 sets x 5 breathes each side
Prone Swimmers 2 sets x 60 seconds
Lying Butterfly 1 set x 2-3 minutes
Friday – Strength
Side Planks 2 sets x 45 seconds or more each side
Deadlifts 3 sets x 10 reps
Overhead Shoulder Press 3 sets x 10 reps
Reverse Flye 2 sets x 15 reps
Shrugs 3 sets x 10 reps
Hammer Curl 3 sets x 10 reps
Lying Tricep Extension 3 sets x 10 reps
Saturday – Mobility & Rest
Neck Circles 2 sets x 60 seconds each direction
World’s Greatest Stretch 2 sets x 5 reps each direction/side
Overhead Squat 2 sets x 10 reps
90/90 External & Internal Stretch 2 sets x 2 minutes each
T-Spine Rotation 2 sets x 5 breathes each side
Prone Swimmers 2 sets x 60 seconds
Lying Butterfly 1 set x 2-3 minutes
Sunday – Endurance Day
Complete any form of low intensity cardio exercise for 45+ minutes — swimming or paddling is ideal, but running or rowing is fine too.
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