SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Surfer Burpees | Illustrated Exercise Guide

Surfer burpees exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/surfer-burpees/

Primary muscles: Abs, glutes, hip flexors, hamstrings, quads
Secondary muscles: Chest, arms, shoulders
Equipment: No equipment

Surfer Burpees Instructions

1. Stand straight with your feet shoulder-width apart.
2. Squat and place both hands in front of you, just on the outside of your feet.
3. Jump back until your legs are fully extended and your body is in plank position.
4. Do a push up and then jump to your left side, landing with both feet inside the mat, as if you were on a surfboard.
5. Jump back into plank position, and then repeat on the right side.
6. Keep alternating sides until the set is complete.

Proper Form And Breathing Pattern

Focus on your form and keep your core tight at all times. Be careful not to arch your back and maintain a smooth and steady breathing pattern.

From the Shop

Monthly Membership
Monthly Membership

Exercise Benefits

Surfer burpees are a great full body exercise that boosts your heart rate and improves strength, mobility, explosiveness, and flexibility. This exercise works all major muscle groups, and it’s one of the best calorie-burning moves you can do.

Surfer Burpees Demonstration

Surfer burpees exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/surfer-burpees/

Sets And Reps

If you’re a beginner start with squat thrusts, or simply jump with one leg at a time. For a great fat-burning boost, add 3 to 5 sets of 10 to 12 surfer burpees to your regular workout routine.

Calories Burned

To calculate the number of calories burned doing surfer burpees, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Ankle tap push ups
Kick crunch
Skating Windmill
Glute bridge overhead reach

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved