Signature Programs: Improve Your stABILITY, Heart and Soul, Power Hour, Full Fusion, & hardCORE

 Alison Siderko,  SurfSET Tier 1 Instructor , on the Ripsurfer X

Alison Siderko, SurfSET Tier 1 Instructor, on the Ripsurfer X

Improve Your stABILITY

Focuses on breathing, flexibility, core strength, and body control.  This is a great introduction program to get used to the motion of the board and begin to develop mind/body connections necessary for our other programs.  This program is great for both advanced athletes looking to fine tune their skills and for fitness beginners who want to learn the basics of engaging the core and controlling body movements.  Balance is also an awesome way for yoga enthusiasts to elevate their practice to the next level by introducing an unstable surface.

Core tenets of Improve your stABILITY:

  • Breathing
  • Spatial Awareness
  • Body Control
  • Flexibility
  • Balance
  • Core Strength
  • Dynamic Power

Heart and Soul

Focuses on building aerobic capacity, burning fat and pushing past plateaus with quick, high-intensity sprints.  The Burn Program results in a total body toning sessions as all moves require us to recruit muscles throughout the upper and lower body and core.  

Core tenets of Heart and Soul:

  • Fat Burn
  • Sprint Intervals
  • Aerobic Capacity
  • Improved Sprint Threshold
  • High Calorie Burn

Power Hour

Focuses primarily on strength training, while of course engaging the core.  During a Build session you will use other implements beyond just the board, such as resistance bands, weighted bars, and kettle bells. Build will also integrate a lot of total-body compound bodyweight exercises.  The tempo of a build class is moderate and is divided into 4 segments designed to deliver a balanced and well build athletic physique.  

Core tenets of Power Hour:

  • Upper Body Strength
  • Lower Body Strength
  • Muscle Definition
  • Compound Strength
  • Dynamic Balance
  • Plyometric Power

Full Fusion

This is an all-inclusive program that incorporates equal amounts of strength training, aerobic and sprint training, core strengthening, balance improvement and surf inspired exercises for a fast paced, results oriented, fun session. 

Core tenets of Full Fusion:

  • Surf-Inspired Movements
  • High-Intensity Intervals
  • Total Body Strength
  • Long, Lean Muscles
  • Core Strength
  • Balance & Stability 

Keiki Klass (Kids Ages 7-14)

Our 45 minute Keiki Kids class is designed to engage children in staying active by having fun.  Using only bodyweight, the classes will help kids get fit without joint injuries or high impact strength training.  Each class will be different, and will utilize games, ocean education, and friendly competitions.  We strive to avoid boredom and emphasize self-confidence in your child. 


Our 60 minute Teen Nalu class is designed for teens ages 14-17.  In Hawaiian, Nalu means wave, and we are committed to exposing your teen to a fun way to stay active.  Whether your teen is involved in organized sports or looking to get into something new, they won't be disappointed!  Teen Nalu classes will use bodyweight exercises, weighted bars and resistance bands, in addition to simulated surf sessions.

 Fred Trauerts,  Owner of NJ Surf Fitness & SurfSET Tier 1 Instructor , on the Ripsurfer X

Fred Trauerts, Owner of NJ Surf Fitness & SurfSET Tier 1 Instructor, on the Ripsurfer X