Windwise Windsurfing Workout Series

Words by Simon Bornhoft

Are you looking to get and keep those specific windsurfing muscles toned and tuned ready for getting onto the water?
Here’s a mix of specific windsurfing FitnessWise exercises to get you strong and also remind you of some core Windwise skills that will make you a better windsurfer. We use these during downtime and also in the lead up to getting back out there. Warm up first, then work it, repeat it and learn all at the same time! I used a lot of these exercises when recovering from a kidney transplant a few years ago, so I hope they target those windsurfing muscles for you too!
See you on the water soon….., Simon

Welcome to the Windwise @ Home Workout Exercises to keep you fit, strong, tuned up and ‘wiser’ for when you next get back out on the water.
You can use these exercises to strengthen specific windsurfing muscles and improve your technique too.

We have combined Simon Bornhoft’s technique guidance and Indie Bornhoft (Fitness and personal trainer and Windwise coach) sports specific exercises to really help you.

Each exercise is specifically designed to…

1. Give you a simple technique message and target specific windsurfing muscles and skills.

2. Keep you ripped and ready for when you can get back on the water.

3. Keep your windsurfing mojo alive between windsurfing sessions and prepare for a windsurfing trip.

4. Perform anywhere without gym equipment and make them part of your regular routine or put them all together in one Windsurfing Workout. BUT… most importantly do them!

Finally: They are simple exercises, but when done thoroughly, repeatedly and fully accentuated they target the exact muscles and techniques that we use on the water.

Let’s keep strong and fit ready for our next windsurfing session! Wiser, stronger & fitter!


Windwise Workout Exercise 1: Straight 7 Training

How to get your body stronger and improve your stance range for early planing.

Windwise Workout Exercise 2: Warrior Training

Develop your power, strength and technique with our Warrior stance ethos that will help transform your transitions. 

Windwise Workout Exercise 3: Shifting & Switching Footwork Training

Develop your balance and technique for when you need to switch those feet mid gybe.   

Windwise Workout Exercise 4: Sunken ‘7’ Training  

Improve your strength, balance and flexibility for dynamic situations like getting going, blasting control and jumping,  .   

Windwise Workout Exercise 5:  Opposition Strength Training

Improve your power, control and ability to ‘oppose’ that rig for all aspects of your time on the water.  

Windwise Workout Exercise 6: ‘Boom Row ‘ Upper Body  Training

A fabulously specific exercise to develop your 7 stance range for when you’re out of the harness. 

Windwise Workout Exercise 7: ‘Boom Roller’ Grip Strength Training

This ‘killer’ exercise is the perfect way to prevent forearm fatigue and get you primed for your next session! 

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