When starting this routine, only do one set of 14 push-ups, 20 squats (or when you start feeling the burn), 30 sit-ups and a shorter/slower walk. After a week or two, add another set of pushups, few more squats, more sit-ups and longer/faster walks (never rush into any training routine, or risk injury). Do the exercises slowly and deliberately, don't just jam through them. Form is everything.
This abbreviated "workout" will just be enough to get you popping up on your board, not have rubber legs during bottom turns and a little cardio so you don't burn out in an hour. I've done this even just 2 weeks before a trip and it helped a lot.
It won't do much for your paddling (don't know what will, other than maybe a specialized weight machine). I've found that if I surf even only as little as 3 days a month, it keeps paddling muscle activated. But, if I skip even one month, my next session is super weak. Of course, there's a lot of factors that go into that (body type, years surfing, etc), so ymmv.
Last edited by waterbaby; Jun 1, 2013 at 04:52 PM.