As I stood on my surfboard, which floated not on the ocean but on three large black rubber balls, my main concern was avoiding a face-plant onto the floor of the SURFSET Blend class at NuFitness Lifestyle in Kailua.

The board was about a foot off the ground but as intimidating as Waimea Bay on a big day. Standing there required constant attention to balance as class instructor Ben Haynes told us to hold planks, squat, lunge and perform surfing moves, like a pop-up, which left me on my belly. Because I wasn’t on a steady surface, I couldn’t pause and rest. My body was constantly moving back and forth while I worked to keep my muscles engaged — especially my abdominal muscles.

“It’s a different way to get your total body workout,” said Haynes, NuFitness co-owner. “You’re sweating nonstop, you are constantly balancing and working every small muscle that you can. Whether you go at a fast pace or a slow pace, your entire body is working.”

Surfing doesn’t allow you to practice moves as frequently because a surfer waiting on the ocean may catch only five waves in an hour — only five opportunities to pop up and balance, Haynes said.

“Here we are doing 30 or more pop-ups during each class, which helps with muscle memory,” he said. “You’re getting an idea of what it takes to press up and turn the body on an unstable surface. The surfers who have come to class say it feels like they had a really long surf session out in the water.”

Once participants develop muscle control, they become less shaky, Haynes said.

“Your first time, your whole body is shaking and you are moving all over the place,” he said. “But as you continue, your body and muscles learn that they don’t need to respond so aggressively.”

Haynes and Erykah Flynn, co-owner of NuFitness Lifestyle, heard about this form of exercise on ABC’s “Shark Tank” when Mike Hartwick, founder of SURFSET Fitness, presented his entrepreneurial ideas on the surfing workout a few years ago. Because of shipping costs and logistics, it took a while to bring the needed equipment to Hawaii.

“It’s all over the world and we thought it made perfect sense to bring it to Hawaii,” Flynn said. “We live in a place that’s all about surfing.”

The fitness studio on Hamakua Drive has offered the classes for more than a year. The workout helps with stabilization of the joints and the spine, Flynn said.

“Some of our all-star members, when they first started, could barely stand on the board,” she said. “The cool thing is that people progress pretty quickly. People that don’t surf can come and have a fun surf experience even though they aren’t getting in the water.”

Setting

The class is held at a rooftop classroom overlooking Kawainui Marsh in Kailua. Best to arrive early since you need to find street parking on Hamakua Drive. I parked across from the gym and received a parking ticket for not being more than 4 feet away from a driveway, so be careful.

Benefits

It’s a total body workout that blends cardio and strength training. And it helps improve balance since the board is continually moving, which forces your muscles to stabilize your joints. Participants train the same muscles that surfers use and can burn 400 to 900 calories during a class, according to the instructors. The exercises are designed to build lean muscle, core strength, stability and agility.

The workout

As I tried to balance on the board, which is 5 feet 10 inches long and 2 feet wide, I got a good workout just by trying to stay on it. I’d suggest wearing comfortable clothing. The class is done barefoot.

Even though I modified my moves for most of the class, I still felt as if I was about to topple off my board several times. The exercises are based on technique and movements that are done during surfing, such as popping up to your feet from a prone, paddling position.

At times, while facing one way on the board, we were instructed to make a 180-degree jump. I stayed put and did the modifications that were provided for newbies like myself. I shuffled back and forth as opposed to jumping to maintain balance.

Maintaining a plank position on the board as it wiggled below and doing squats, pushups and mountain climbers were challenging.

User review

Rebecca Cummings has attended the class for about a month and already notices a difference in her balance and strength. “I’m not a surfer, but I love the class,” she said. “It really pushes me.”

The 32-year-old Kailua resident said, “It helps strengthen my smaller muscles and tendons so when I’m running, the larger muscles in my body are better supported.”

Try it out?

Anyone wanting to work on balance or try a different style of working out may want to try the class. I’d suggest doing things at your own pace to avoid any unnecessary injury.

I was out of my comfort zone with my awkward surfing moves and inability to do the same movements as other participants. So if you’re planning on trying it, check your ego at the door. I certainly did.