The Barefoot & Salty Balance Board Workout Plan

Your balance board is not just a fun toy for rainy days, it is a full blown workout weapon. Whether you want to shred harder in the surf, get fitter without a gym membership, or just have more fun moving your body, this plan will have you stoked and sweaty in the best way possible.

We have built this workout to improve the three things surfers, skaters, and everyday board riders need most: strength, stability, and style. All you need is a Barefoot & Salty balance board, a bit of space, and the willingness to wobble.

Warm Up – 5 to 8 Minutes

You would not paddle into a wave without warming up, so do not jump on your board cold. A good warm up will switch on your muscles, fire up your balance, and make you less likely to wipe out.

Moves:

• Arm circles and shoulder rolls – 20 forward, 20 back.

• Hip circles – Hands on hips, rotate 10 times each way.

• Bodyweight squats – Nice and slow, 10 reps to wake up your legs.

• Gentle balance holds – Step onto your board with the roller in the centre. Hold for 30 seconds, step off, repeat twice.

Pro tip: Think of the warm up as your chance to connect with the board before you start pushing it.

Core Strength – 8 to 10 Minutes

Your core is the engine of your surf stance. Every carve, pump, and turn starts here. This section will train not just your abs but the deep stabiliser muscles that keep you upright when the roller starts to move.

Moves:

1. Plank holds on the board – Hands on the board, feet on the floor. Engage your core and hold for 30 seconds. Rest 15 seconds. Do 3 rounds.

2. Mountain climbers – Same plank setup, drive your knees in one at a time. Go for 20 seconds on, 10 seconds off, repeat 3 times.

3. Russian twists – Sit on the board, heels on the floor, lean back slightly. Twist from your waist, tapping each side of the board. 20 reps total, rest, then repeat twice.

Pro tip: Keep your movements controlled. It is not about speed, it is about staying stable while your body works.

Lower Body Power – 8 to 10 Minutes

Your legs are your suspension system on a wave. Strong legs keep you steady when things get bumpy and let you push harder into turns.

Moves:

1. Squats on the board – Feet shoulder width apart, keep your knees tracking over your toes. 12 reps, 3 sets.

2. Reverse lunges with back foot on the board – Front foot on the floor, back foot resting on the board. Step back into a lunge. 10 reps each side, 2 sets.

3. Single leg balance hold – Stand on one leg in the centre of the board, other leg slightly lifted. Hold for 20 seconds each side, repeat twice.

Pro tip: If you want to spice it up, add a medicine ball or dumbbell while doing squats or lunges.

Surf Style Cardio – 6 to 8 Minutes

This is your heart-pumping section that mimics the quick bursts of energy you use paddling for a wave or riding it out.

Moves:

1. Pop up to stance – Start in a plank on the board, pop up into your surf stance, hold for a beat, then drop back down. 10 reps, 2 sets.

2. Side shuffles – In surf stance, shuffle from one end of the board to the other without letting the ends touch the floor. 20 seconds, 3 rounds.

3. Quick step ups – If you have a sturdy step or platform, step on and off quickly for 30 seconds, 3 rounds.

Pro tip: Keep movements light and quick like you are reacting to an oncoming section of a wave.

Balance Skills – 5 to 6 Minutes

This is where you work on your flow, coordination, and style points. Have fun with it and get creative.

Moves:

1. Cross steps – Walk from tail to nose and back without falling. Focus on smooth controlled steps.

2. 180 stance spins – Jump and spin to switch your stance on the board. Try front to back and back to front.

3. Trick challenge – Invent your own move, whether it is a grab, squat, or spin. See if you can land it three times in a row.

Pro tip: These skills are what make you not just balanced but stylish on a board.

Cool Down – 5 Minutes

You have worked your body hard. Show it some love. Cooling down will help with recovery and flexibility.

Moves:

• Forward fold – Hinge at the hips, let your upper body hang heavy.

• Seated twist on the board – Sit cross legged, twist gently to each side.

• Hip flexor stretch – Kneel on one knee, push hips forward, hold.

The Barefoot & Salty Rule

Training should feel like play, not punishment. Challenge yourself, try new moves, and keep it fun. The more you enjoy your sessions, the more consistent you will be, and that is when the real magic happens.

Whether you are getting ready for surf season, keeping your skating legs strong, or just looking for a new way to work out, this plan will keep you balanced, strong, and smiling.