I've recently gotten into the habit of doing yoga every day. Let's say I actually do it 5 out of 7 days every week. Nothing fancy, there are these 30 days of yoga routines on youtube. It's easy to fit into a busy life and helps with flexibility and some core work too. The basic philosophy being It's the little things you do every day day.

I don’t weight train but I have an amount of time devoted to specific surf training.

Before I injured my shoulder:

Back squats with barbell (can do Dumbbell or goblet squats if no barbell)

Deadlift

Push-ups weighted or benchpress

Barbell bent over row

Military press or pull-up

Dips weighted

Walking lunge with rotation using medicine ball

Plank (max time)

All exercises 6-8 reps. If more than 8 reps increase weight. 3 times per week.

Cardio on 2 off days (I use rowing machine cause I despise running)

Other 2 days either foam rolling or breathe work. Use some Apnea trainer I downloaded.

Stretching before every workout and lightly again after.

If you want variety I strongly recommend you check out surfstrengthcoach. Programs of all kinds, bodyweight, with weights, stretch protocols, etc.

Yewwwww!