SURFSET: 3-Minute Full Body Workout
Trainer Mike Hartwick and takes our host through a serious Surfset session
Released on 3/11/2013
|Starring:||Erik Valdez and Mike Hartwick|
We've scoured the city
for the hottest new fitness disciplines.
These are the workouts everyone's talking about.
We've got CrossFit, Muay Thai, SurfSET,
Cardio Mission, and Boot Camp.
It's your body, now this is Fighting Weight.
I'm Mike and I created SurfSET.
SurfSET is a brand new workout.
It's surf inspired.
We have a piece of equipment,
it's called the RipSurfer X
that mimics a surfboard on water.
And what we're going for is big core,
focusing on a full body workout,
high intensity interval training.
SurfSET really started out of necessity.
I couldn't to the ocean.
I really loved the way that the body type
and the fitness level I attained while surfing.
So, I needed to create a workout that could mimic that.
So, I was a professional hockey player.
To this day, I'm still blown away
that I can cross-train surfing and be ready to play hockey.
SurfSET workout is full body.
So, we're gonna be working your chest, triceps.
Your core is always gonna be engaged
just from your trying to get up on the board.
Quads, hamstrings, glutes,
there's really not a muscle that you're
not going to be working.
And I think that's the really interesting part
about SurfSET, it's not about fitness
as much as it is about athleticism.
Here's the SurfSET three minute workout.
Here's your three minute at home SurfSET workout.
We're gonna replicate the board by actually
putting a piece of tape down
and just making sure that you're in line and balanced.
And Erik here is gonna be my guinea pig
so we're gonna get started.
Ready to go? Let's rock, man.
Alright, so first thing, we're gonna
come down in a prone position.
Right into a pushup, so I want you
to split the line if you can.
So just about like this? Yep.
So, you're gonna come down flat onto your stomach.
Alright, now we're gonna bring our hands out to the side.
Just right up, yep.
Now you'll bring your feet up.
Okay, from here, this is gonna be
the first move in the popup.
What I want you to do is
bring your feet and hands down simultaneously.
And then explode up to that pushup plank.
So, big thing to remember here,
tight core, make sure you're nice
and controlled on the way down.
Alright, hit it when you're ready.
Alright. And go.
Oh wait. Alright.
Popped up too much.
Too much, that's alright.
We missed that wave. (laughs)
So, this time we're just gonna come up to that pushup plank,
flat back, tight core.
Alright, let's go.
Alright, there's one.
Go as fast as you can.
Nice and controlled on the way down.
Pop it up, nice explosion.
Just drawing that core tight.
So, second movement, what we're gonna do
is move those feet to your hands
to simulate that pop up.
But we want to do it a little bit more controlled.
So, same thing, we're gonna explode up,
drive those feet forward, right up to a squat.
Excuse me, up to standing.
Right down, two squats, back down to that prone position.
So, ready for the burpees?
Slide 'em forward.
Right up, two squats.
Right back down, drop it back, nice.
We're gonna make you pick up the pace a little bit.
We're gonna try and beat that three minutes.
Now, I hear what you're saying.
What does this have to do with surfing?
So, the next step of this
is we're gonna add a core rotation.
So, you're gonna actually turn your feet
to the side, both sides we wanna make
sure we're symmetrical, right?
We don't wanna walk around in a circle
so we're gonna train both sides of the body.
So what I want you to do
is same thing, down prone, hands up, feet up.
And this time it's one step.
So I'll demonstrate first.
Okay. So what we're gonna do
we're gonna come down,
as we explode up, that foot's coming forward, right?
And we're gonna turn to the side, nice and controlled.
Back down, and we're go two each side.
Two each side? And we'll go left, yep.
That's it, right back.
Alright, this time we're gonna pick up the speed.
Alright. And we're gonna throw
that core rotation in the air.
So, we're gonna be popping up,
almost pushing ourselves off the ground,
and making room for those feet to slide forward
and hips to turn to the right and left.
We're gonna do both sides.
Nice and controlled landing right
in the middle of that stringer.
So we're down.
Feet up, hands up, push it.
Nice and controlled, back down.
You got it.
Alright. Go right into it.
Sprint, nice, right back down.
Up, right back down.
Alright Erik, so what'd ya think?
It's tougher than it looks.
How'd we do? 177 on the heart rate.
Alright, that's not bad.
A little hard to breathe.
But I'm good.
Hey, thank you very much. Thank you.
Alright, so to recap.
That was 10 prone to planks.
We did five burpees.
Then we did two core rotations, both sides.
And then we did two full pop ups.
And you're gonna repeat that workout twice
and that's your full three minute mini workout.
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