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!
More guides with Simon Bornhoft
Stay in Control! Welcome back to our quest to make you a better sailor and help you get more out of your Severne kit. After getting you going in our Severne Windwise Early Planing feature, Simon Bornhoft is back to help you gain, keep and not lose control! Photos:...
How to get the most out of the Dyno and get planing really quickly! Over the last few Windwise features we’ve covered setting up your footstraps and fins to best suit your style, location and specific conditions. So now it’s time to get fired up and enjoy the smooth,...
How To Fine Tune Your Sailing And Your Dyno! Okay, so we’ve gone through the footstrap set up, positioning and fit so you’re comfortable for all conditions and any style of windsurfing. We’ll now focus on your mast base positioning and fin set up choice to enable you...
GETTING THAT RIGHT FIT Okay, so moving on from our first Dyno Set Up feature, we’re now going to assist you in how to fine-tune the position and fit of your foot straps. This will help you to get the most out of the ‘inboard single strap’ or ‘outboard double back...
FOOTSTRAP SET UP Being comfortable on the board has a lot to do with footstrap set up, here’s how to get them right for you and where you sail. Freeride Outboard Set Up If you’re looking for maximum control at speed, busting through challenging chop or holding down a...
INTRO Okay, so you want to know more about the Dyno and how to get the most out of your board. We took the time to catch up with Severne Team Rider and international coach, Simon Bornhoft. His coaching system has developed the level of thousands of windsurfers on his...