Want to know how Laird Hamilton stays so fit? At 47, the top surfing master still maintains his healthy physique and does it via a combination of circuit training with weights, and cross-training outside of the gym. In fact, it’s not enough to be just a “gym rat.” Laird’s low body fat percentage comes largely because of how active he is outside of the gym! Laird incorporates exercises he learns from Expert Trainers, Military Commanders, and Physical Therapists and is constantly evolving and expanding his fitness.

According to Rusty Moore of Fitness Black Book, here’s a look at Laird’s Typical Workout Week:

Monday: Circuit training with weights. He works the entire body in about 1.5 to 2 hours. He chooses 20 different exercises and does enough sets per exercise to get 105 reps (this is a rough workout, by the way).

Tuesday: Rides a mountain bike for 2 hours, followed by “sand training” (lunges, push-ups, log pull, sand dune sprints), and ends with “water activity” (surfing, wind surfing, kite surfing, etc.)

Wednesday: Circuit training…followed by a “short” bike ride of 1.5 hours.

Thursday: Bike (mountain or road for 2.5 hours), sand training (lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)

Friday: Circuit training…followed by a “short” bike ride of 1.5 hours.

Saturday: Rest (surf if the waves are breaking nicely)

Sunday: Bike (mountain or road for 2.5 hours), sand training (lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)

Inspired?