Surf England – VigusArt

Cornwall, England

Fistral Beach,

Fistral Beach, located in Newquay on the north coast of Cornwall, England, is one of the UK’s most renowned surf spots. Known for its consistent waves, it has attracted me and surfers from around the world.

During my few visits to Fistral, I’ve appreciated the variety of waves suitable for everyone from beginners to experienced surfers. Swells from the Atlantic produce everything from gentle rolling waves to powerful, hollow barrels, depending on the tide, swell direction, and wind conditions. The best surf conditions usually occur during low to mid-tide, and I often find the best waves at North Fistral, where a headland provides some shelter from the wind.

Fistral Beach can get quite crowded, especially during the summer months and at surf events. It’s important to respect other surfers and be aware of your surroundings.

Fistral Beach offers a true surfing experience in the heart of British surf culture, and despite the colder water, the thrill and challenge of the waves make it well worth a visit.

Other surf spots in the area that I have yet to explore include Watergate Bay, Crantock Beach, Perranporth Beach, and Porthtowan Beach. I look forward to discovering more of what this country has to offer for surf enthusiasts.

Explore. Experience. Excel.

Copyright © 2025 VigusArt- All Rights Reserved

1971, the ironic generation. Engaged in workout, property renovation, investments, crypto, surfing, traveling, skiing, and ‘la mia famiglia’. Valuing self-development, balance, inclusion, freedom, respect, and pragmatic environmental consciousness. Always trying to be better than the default me, I invite you to join me and dive into the world of fitness, and the journey toward a healthier life and an occasional surfboard wipeout.

Level 6

Create Your Own Weekly Plan – Here Are Some Suggestions

Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.

Option 1: Focused Fitness Plan (2-3 Days/Week)

Perfect for those who want to maintain a challenging routine with fewer training days.

Day 1: Core + Push-Up

Core: Choose 1 exercise (e.g., Swiss Ball Rollout or Swiss Ball Single Leg Jackknife).
Push-Up: Choose 1 exercise (e.g., Elevated Pike Push-Up or Weighted Push-Up).

Day 2: Rest or Light Mobility Training

Recommended: Swiss Ball High Plank with Leg Tap or Shrugs.

Day 3: Leg + Back

Leg: Choose 1 exercise (e.g., Barbell Back Squat or Single Leg Hip Thrust on Swiss Ball).
Back: Choose 1 exercise (e.g., Weighted Pull-Up or Incline Dumbbell Row).

Day 4: Rest

Day 5: Full Body (Optional)

Combine 1 exercise from each category (Core, Push-Up, Leg, Back).

Day 6-7: Rest or Optional

Take a light walk (10-20 minutes).

Tips for Both Plans:

Perform movements slowly, especially during the eccentric phase.
Keep a journal of your workouts to monitor improvements and stay motivated.
Take rest days or reduce intensity if you feel overly fatigued or sore
Gradually increase reps, sets, or weights over time to continue challenging your muscles.

Option 2: Power & Progress Plan (4-5 Days/Week)

A structured plan for those who are ready for consistent, high-level training

Day 1: Core + Push-Up

Core: Choose 1-2 exercises (e.g., Swiss Ball Rollout and Swiss Ball Single Leg Jackknife).
Push-Up: Choose 1-2 exercises (e.g., Elevated Pike Push-Up and Weighted Push-Up).

Day 2: Legs + Back

Leg: Choose 1-2 exercises (e.g., Barbell Back Squat and Single Leg Hip Thrust on Swiss Ball).
Back: Choose 1-2 exercises (e.g., Weighted Pull-Up and Incline Dumbbell Row).

Day 3: Arms, Chest + Core

Arms & Chest: Choose 1-2 exercises (e.g., Weighted Chin-Up and Dumbbell Fly).
Core: Choose 1-2 exercises (e.g., Landmine Anti-Rotation and Dragon Flag on Bench).

Day 4: Rest or Light Mobility Training

Recommended: Swiss Ball High Plank with Leg Tap or Shrugs.

Day 5: Push-Up + Core

Push-Up: Choose 1-2 exercises (e.g., Archer Push-Up and Reverse Grip Push-Up).
Core: Choose 1-2 exercises (e.g., Dragon Flag on Bench and Swiss Ball Rollout).

Day 6: Legs + Back

Leg: Choose 1-2 exercises (e.g., Bulgarian Split Squat with Dumbbell and Barbell Romanian Deadlift).
Back: Choose 1-2 exercises (e.g., Supinated Barbell Row and Feet Elevated Barbell Inverted Row).

Day 7: Full Body or Rest

Combine 1 exercise from each category (Core, Push-Up, Leg, Back).

Level 5

Create Your Own Weekly Plan – Here Are Some Suggestions

Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.

Option 1: Flexible Fitness Plan (2-3 Days/Week)

Perfect for those who want to maintain strength and control with a lighter weekly schedule.

Day 1: Core + Push-Up

Core: Choose 1 exercise (e.g., Kettlebell Pull Through or Hollow Hold).
Push-Up: Choose 1 exercise (e.g., Decline Push-Up or Half Pike Push-Up).

Day 2: Rest or Light Mobility Training

Recommended: Copenhagen Plank or Hanging Leg Raises.

Day 3: Leg + Back

Leg: Choose 1 exercise (e.g., Cossack Squat with Kettlebell or Swiss Ball Hamstring Curl).
Back: Choose 1 exercise (e.g., Pull-Up or Single Arm Dumbbell Row).

Day 4: Rest

Day 5: Full Body (Optional)

Combine 1 exercise from each category (Core, Push-Up, Leg, Back).

Day 6-7: Rest or Optional

Take a light walk (10-20 minutes).

Tips for Both Plans:

Use progressive overload by gradually increasing weights or reps over time.
Prioritize rest and recovery – taking breaks is key to consistent progress
Balance both push and pull exercises to ensure balanced strength development.

Option 2: Strength and Control Plan (4-5 Days/Week)

A structured plan for those who want to train regularly and challenge themselves with Level 5 exercises.

Day 1: Core + Push-Up

Core: Choose 1-2 exercises (e.g., Hollow Hold and Kettlebell Pull Through).
Push-Up: Choose 1-2 exercises (e.g., Decline Push-Up and Half Pike Push-Up).

Day 2: Legs + Back

Leg: Choose 1-2 exercises (e.g., Cossack Squat with Kettlebell and Swiss Ball Hamstring Curl).
Back: Choose 1-2 exercises (e.g., Pull-Up and Single Arm Dumbbell Row).

Day 3: Arms, Chest + Core

Arms & Chest: Choose 1-2 exercises (e.g., Flat Bench Dumbbell Curls and Dumbbell Press).
Core: Choose 1-2 exercises (e.g., Swiss Ball Knee Tuck and Pallof Press with Twist).

Day 4: Rest or Light Mobility Training

Recommended: Copenhagen Plank or Hanging Leg Raises.

Day 5: Push-Up + Core

Push-Up: Choose 1-2 exercises (e.g., Modified Archer Push-Up and Diamond Push-Up).
Core: Choose 1-2 exercises (e.g., Half Dragon Fly and Swiss Ball Pike).

Day 6: Legs + Back

Leg: Choose 1-2 exercises (e.g., Bulgarian Split Squat with Kettlebell and Single Leg RDL).
Back: Choose 1-2 exercises (e.g., Deadlift and Inverted Row).

Day 7: Full Body or Rest

Combine 1 exercise from each category (Core, Push-Up, Leg, Back).