Total Gym Swim & Surf Workout

swim and surf video

Total Gym Swim & Surf Workout

Dive into a workout that will transform the tone of your muscles, condition your cardiovascular abilities, and sustain the longevity of your youthfulness!  Sound appealing?


Water sports and activities are by far one of the best methods to develop a well-conditioned physique.  During swimming, you’re constantly moving to stay afloat – otherwise your going down!  This counts as continuous cardio. Plus, water is about 800xs denser than air creating a constant resistance for your muscles to work efficiently and safely.  If this isn’t enough to make you want to suit up and jump into a new workout, then maybe the many benefits will get you on board… or on a board!




  • It’s a 2 in one workout!

Trains both strength and cardio simultaneously!  Can you say multitask mania?

  • Easy on the joints

Swimming is a great activity for mature adults, for rehabbing injuries, and for recovering sore joints since no impact is required.

  • Develops inner muscular strength

When treading water, your entire body is activated and moves as a unit to develop the deep stabilizing muscles in your core and lower back that you otherwise may not train!

  • Heightened recovery

Swimming allows you to work frequently at a high intensity level without breaking down your body tissues.  Basically you can perform tough drills one day and do it again the next day since the body recovers faster in water.

  • Sustainable exercise for a lifetime

Ever think how the heck you’re going to be able to run or condition your body 20+ years from now?  Well, it is possible to stay fit for a lifetime in the water!  Knowing the human body consists mostly of water makes it a perfect mate to emerge into a pool for exercise.

  • Excellent for lung function & improved vitals

Swimming underwater allows the body to maximize oxygen more efficiently.  This also affects a lower resting heart rate, lower blood pressure, and improved dry-land performance.

  • Activity for anyone

Swimming is for all fitness levels at any age! It’s perfect for pregnancy, those injured or recovering!  It’s a win for all!

  • Creates a fun adventure

Ever dream of swimming across a lake or paddle boarding around an island?  What about performing a triathlon or swimming with dolphins? Swimming’s a life skill that opens your life to amazing adventures!



  • – Improves functional strength
  • – Improves speed, power, & agility for sports
  • – Improves balance & coordination
  • – Improves core power
  • – Incorporates fluidity of movement
  • – It’s fun to perform exercises out of the water!


If you are a swimmer or surfer want to improve your skills, try incorporating these dry-land strength ex into your strength workouts.

swim and surf workout

* Check out the video to see how these dry-land strength exercises are performed.


Water sports are proven to have rewarding benefits.  You control the pace, intensity, and what you get out of every workout session!


Add these dry-and strength exercises into your workout and see how much your body improves!


Best always,


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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