Professional Surfer

The Inertia

Check out Tia Blanco’s Guide to Fitness and Plant-Based Nutrition, and enter BLANCO20 to save 20% for a limited time.


The whole idea behind cross-training and staying active outside of the water is you want to be the best athlete you can possibly be. So by training frequently and staying committed you are giving yourself the best chance to be the best surfer you can be. It’s important to spend a lot of time focusing on getting stronger, mobility, flexibility. The more effort you put in, the better you’ll become.

Your power in surfing comes from your posterior chain, so in a lot of the exercises in my course, we strengthen the posterior and anterior chain. A lot of your power comes from your lower back, your hamstrings, your glutes, your calves, so to be surf-specific, it’s important to train those muscle groups. Without further ado, here’s my leg-day gym routine.

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Before using weights, make sure you’re comfortable and familiar with each movement. Always start with a low weight and increase weight at your own desired pace. Join me for full video workouts and my favorite plant-based meals in my Guide to Surf Fitness and Nutrition and enter BLANCO20 to save 20 percent for a limited time.

Leg Press
3 sets
12-15 reps

1. Start by sitting down in the machine and engaging your abdominal muscles. Make sure your feet are flat, heels are parallel with one another, and your posture is aligned with the back seating.

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2. Exhale, extend your legs out with control. Make sure that your knees are not locked or tilted in or out.

3. Inhale, gradually bring the footplate back to the starting position by bending the knees.

Front Weight Squat or Goblet Squat
3 sets
12-15 reps

1. Start by holding the weight close to your chest. Your legs should be about hip width apart and your toes should be slightly pointed outward. Depending on your height you may need to spread your stance out wider. Keep the weight centered and your feet flat.

2. Inhale down into a squat until your elbows touch the inside of your knees.

3. Exhale, pushing back up to your starting position.

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Single Leg Dead Lifts (Both Sides)
3 Sets
10-12 Reps

1. Start by standing with your feet hip-width distance apart holding a kettlebell in front of you.

2. Inhale, hinge forward at your hips, shifting your weight onto one leg, while your back leg starts to extend straight behind you. Imagine forming a “T” shape with your body. Make sure to keep a slight bend in your standing leg.

3. Exhale, engaging your standing leg, gradually bring your extended leg back to your starting position.

Hamstring Leg Curl
3 Sets
12-15 Reps

1. Start by lying face down on the hamstring curl machine.

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2. Inhale, lightly grip the handles and bend your knees up towards your glutes stopping at a 90-degree angle. Make sure to keep your body flat on the bench

3. Exhale, gradually lower down to your starting position.

Bulgarian Split Squat (Both Sides)
3 Sets
10-12 Reps

1. Start by standing about two feet in front of a bench (or chair). Pick up one leg and place it on the bench behind you. Keep your feet at a hip-width distance apart. Optional to hold a weight centered in front of you. You may need to adjust your standing foot forward depending on your flexibility.

2. Inhale, bend your standing leg and allow your back leg to naturally bend. Make sure to keep your standing knee aligned with your toes.

3. Exhale, use your quad and glute muscles to press back.

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Hip Thrust / Body Weight Glute Bridge
3 Sets
12-15 Reps

1. Start by sitting on the ground with a bench behind you and your knees bent resting a barbell below your hips. Lean back so your shoulders are up against the bench and position the bar comfortably above your hips. Optional to have a padding support here or not use a weight.

2. Exhale, drive your hips up with your knees coming to a 90 degree angle and your shoulders on top of the bench.

3. Inhale, slowly lower down into your starting position.

Standing Calf Raises (Both Sides)
3 Sets
15-20 Reps

1. Find an area to hold onto for balance and distribute all your weight onto one foot. No weight needed to feel the burn but use a weighted machine if desired.

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2. Inhale, lift up onto your toes

3. Exhale, gradually lower down.

End your workout with the ab routine in my full course.

Thanks so much for joining me. I really like training and working out a ton, just because I like to feel strong, and after I workout I just feel good about myself. I don’t think anybody regrets a workout after it’s done. It always makes you feel good. Gets the endorphins going. It’s one step towards a healthier lifestyle. I hope my course can help inspire people to take a step in the right direction when it comes to happiness and health.

Editor’s Note: Check out Tia Blanco’s Guide to Fitness and Plant-Based Nutrition, and enter BLANCO20 to save 20% for a limited time.

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