Surf Sweden – VigusArt

Torö, Sweden

Torö, Sweden, might come as a surprise to many, but it is indeed a hidden gem for surfers. Located just south of Stockholm, Torö Stenstrand ranks among the most popular surf spots in Sweden. While it lacks the tropical vibes and warm waters of other international surf destinations, Torö offers a distinct surfing experience that stands out in its own right.

The waves at Torö are primarily generated by the rocky bottom. The best surf conditions occur during the fall when low-pressure systems cross the region, bringing swells to the Swedish coast. Otherwise, the surf is usually very inconsistent. The waves here are suitable for a range of skill levels, from intermediate to more experienced surfers, depending on the conditions.

When surfing at Torö Stenstrand, be mindful of the large rocks in the water, especially as the waves grow bigger. Always bring a full wetsuit to stay warm. Despite the cold, the unique surfing experience makes Torö a must-visit spot for dedicated surfers.

Explore. Experience. Excel.

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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).