You get a complete 12 week strength & conditioning program designed exclusively for surfers which includes the following: Total Surfing Fitness - Level 1 Build a solid foundation of strength and cardiovascular endurance. 4 week surf specific beginner program. Running and swimming cardio workouts - beginner surfing specific interval training techniques. Beginner strength workouts including core conditioning, balance, upper body strength and lower body strength. Flexibility training for injury prevention and performance enhancement. Total Surfing Fitness - Level 2 Build on your foundation with more advanced training exercises. 4 week surf specific intermediate program. Running and swimming cardio workouts - intermediate surfing specific interval training techniques. Intermediate strength workouts including core conditioning, balance, upper body strength and lower body strength. Flexibility training for injury prevention and performance enhancement. Total...