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
Dyno board setup with Simon Bornhoft part 17 – How to prepare for waves part 2
Severne Team Rider and International coach Simon Bornhoft continues his Windwise series on how best to develop your windsurfing skills. In this part, Simon goes deeper into how to prepare for your next wave session, even though you might not have access to waves.
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 16 – HOW TO PREPARE FOR WAVES
Severne Team Rider and International coach Simon Bornhoft has helped thousands of recreational sailors to get into or improve their wave sailing skills on his Windwise courses. So if you’re on the cusp of venturing into any wave environment here are some skills that can be learnt on flat water and transferred into the rough stuff. Follow these wise words to increase your enjoyment and success rate in 2022!
Everything you need to know about your harness lines – hang In There Part 3 Wave & Freestyle
Windwise coach and Severne Team Rider, Simon Bornhoft, continues his ‘Hang In There’ harness line series looking at different disciplines and sailing styles. For this issue, we shift the focus and harness line positions for the Freewave, Wave & Freestyle playgrounds. So whether you’re a weekend wave warrior or looking to fine tune like a pro, wise up and read on.
Everything you need to know about your harness lines – Hang In There Part 2 Slalom & Freeride
Windwise coach and Severne Team Rider, Simon Bornhoft, continues his quest to help you get the most out of your precious time on the water and your kit. For this feature we continue our ‘Hang In There’ harness line series, looking at different disciplines and styles in windsurfing and draw on the speedy talents of Team Severne top riders.
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 15 – Going shorter
Whether you’re moving into planing conditions for the first time or moving down in board volume, Simon Bornhoft offers some wise words on how to make smaller beautiful.
Dyno board setup with SImon Bornhoft part 14 – carving downwind 360
For this issue, we get into some serious carving with a downwind 360. Just trying them is a great way to improve your gybing ability, board handling and feel that Dyno carving sensation.
Dyno board setup with Simon Bornhoft part 13 – Gybe variations
Severne rider and coach Simon Bornhoft helps you expand your gybing range with a classic ‘Strap-to-Strap’ wave style gybe to make you and your Severne Dyno board feel like wave masters.
Dyno board setup with Simon Bornhoft Part 12 – a different approach
Simon Bornhoft looks at how to massively increase your gybing success rate when even just the thought of bearing away sends you and your kit into a total tail spin!
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 11 – How To Boost Your Gybes
Simon Bornhoft explains on how to take your gybing to the next level and give your Dyno that extra zip, grip and a real surge of scintillating speed through the corners.
If you’ve struggled to control over powered gybes, challenging chop, excessive board speed or you’re just wanting a faster exit, being able to overseheet your rig and carve harder is a massive part of your progression. So we’re going to help take you and the Dyno into the faster, tighter turns with added confidence and greater exit speed.
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 10 – Rig rotator
For this issue Simon Bornhoft continues the quest to give you the best possible gybes. So if you combine the Dyno’s super smooth easy turning qualities and the core Windwise skills that have enhanced thousands of gybers, you’re going to be cranking those corners!
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 9 – Warrior Carving & Shifting & Switching
Severne Team rider and coach, Simon Bornhoft, continues his Windwise quest to give you dry fast gybes and will help you get the most out of your Dyno too!
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 8 – Setting up for the gybe
Make Your Moves Gybe Wise Part 1: It’s All In The Set UpSeverne Team rider and gybing coach, Simon Bornhoft continues his quest to improve your windsurfing. For this issue, we cut through all the beach banter with a key Windwise Skills Training Exercise to enhance...
Dyno board setup with Simon Bornhoft part 7 – Windwise Warrior Tack
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Dyno board setup with Simon Bornhoft part 6 – Harness Lines & Boom Height
Get the settings right! Ultimately we ‘all’ have the same aim - control, ease and an effective sailing position, all of which are massively influenced by harness line set up, be that for just blasting about, top speed slalom, wave or freestyle. If you suffer from slow...
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 5 – Brilliant Blasting Control
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DYNO BOARD SETUP WITH SIMON BORNHOFT Part 4 – Super Early Planing For ALL LEVELS
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,...
DYNO BOARD SETUP WITH SIMON BORNHOFT PART 3 – Mast Base Positioning & Fin Set Up
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...
Dyno board setup with Simon Bornhoft part 2 – Moving The Straps & Getting The Fit Right
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...
Dyno board setup with Simon Bornhoft part 1 – Freeride Outboard vs Freewave footstraps
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...
Dyno setup with Simon Bornhoft
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