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I run 2 miles a day 3 days a week, then its core day for thoes days (situps medicin ball workouts and swissball situps, there are tons to do for core, dont forget about your back) MWF then on the other days T,TH i do plyometics and sprints usually ill do arms one of these days. usually thursdays
1 day every 2 weeks (tuesdays) ill do a tabata Hiit its front squats all out 100% for 20 seconds then rest 10 seconds repete for 4 minutes great for indurance and for leg strength usually try to do about 15-20 reps in the 20 seconds. the alternate week ill do 1 leg squats with one leg rased up on a workout bench 10 sets of 10 each leg with 1 minute rest, gets your hamstrings really strong. for these pick a weight that you can do 1 set of and its kind of hard but doable no problem, by the end you'll think your squatting 1000 pounds
theres several surfing excercise dvds that give u crazy balence and stuff look em up im doing one now n its the most intense core workout all swiss ball shit