Surfing

Check the waves, currents, and beach safety rules, and attach the leash to your ankle. Loosen up your shoulders, lower back, and hips on the sand.

Lie on the board and paddle out toward the waves. When you catch a wave, pop up quickly, bend your knees, and find your balance.

Paddle slowly back to the beach as you finish. Let your breathing settle out of the water, then check your workout duration.

Paddling and popping up work your cardiovascular system and whole body. Paddle with your shoulders and back while balancing with your legs and core.

Do not drop in on a wave another surfer is already riding. When you fall, cover your head with your arms and keep away from your board.

Breathe rhythmically with your arm strokes as you paddle. Settle your breathing while you wait for waves.

Record the time spent surfing. Do not enter wave counts or distance.