SURFSET: 3-Minute Full Body Workout

Trainer Mike Hartwick and takes our host through a serious Surfset session

Released on 3/11/2013

Credits

Starring: Erik Valdez and Mike Hartwick

Transcript

00:03
We've scoured the city
00:04
for the hottest new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got CrossFit, Muay Thai, SurfSET,
00:12
Cardio Mission, and Boot Camp.
00:14
It's your body, now this is Fighting Weight.
00:19
I'm Mike and I created SurfSET.
00:21
SurfSET is a brand new workout.
00:23
It's surf inspired.
00:24
We have a piece of equipment,
00:25
it's called the RipSurfer X
00:27
that mimics a surfboard on water.
00:30
And what we're going for is big core,
00:33
focusing on a full body workout,
00:34
high intensity interval training.
00:36
SurfSET really started out of necessity.
00:39
I couldn't to the ocean.
00:40
I really loved the way that the body type
00:43
and the fitness level I attained while surfing.
00:46
So, I needed to create a workout that could mimic that.
00:48
So, I was a professional hockey player.
00:51
To this day, I'm still blown away
00:52
that I can cross-train surfing and be ready to play hockey.
00:56
SurfSET workout is full body.
00:57
So, we're gonna be working your chest, triceps.
01:00
Your core is always gonna be engaged
01:02
just from your trying to get up on the board.
01:04
Quads, hamstrings, glutes,
01:06
there's really not a muscle that you're
01:07
not going to be working.
01:08
And I think that's the really interesting part
01:10
about SurfSET, it's not about fitness
01:13
as much as it is about athleticism.
01:15
(upbeat music)
01:17
Here's the SurfSET three minute workout.
01:20
Here's your three minute at home SurfSET workout.
01:23
We're gonna replicate the board by actually
01:25
putting a piece of tape down
01:27
and just making sure that you're in line and balanced.
01:30
And Erik here is gonna be my guinea pig
01:31
so we're gonna get started.
01:33
Ready to go? Let's rock, man.
01:34
Alright, so first thing, we're gonna
01:36
come down in a prone position.
01:38
Right into a pushup, so I want you
01:39
to split the line if you can.
01:41
So just about like this? Yep.
01:42
So, you're gonna come down flat onto your stomach.
01:45
Alright, now we're gonna bring our hands out to the side.
01:47
Just right up, yep.
01:48
Now you'll bring your feet up.
01:49
Okay, from here, this is gonna be
01:51
the first move in the popup.
01:52
What I want you to do is
01:53
bring your feet and hands down simultaneously.
01:56
And then explode up to that pushup plank.
01:58
So, big thing to remember here,
02:00
tight core, make sure you're nice
02:02
and controlled on the way down.
02:04
Alright, hit it when you're ready.
02:05
Alright. And go.
02:06
Oh wait. Alright.
02:08
Popped up too much.
02:10
Too much, that's alright.
02:11
We missed that wave. (laughs)
02:12
So, this time we're just gonna come up to that pushup plank,
02:14
flat back, tight core.
02:15
Gotcha. Ready?
02:16
Alright, let's go.
02:18
Alright, there's one.
02:20
Go as fast as you can.
02:21
Nice and controlled on the way down.
02:22
Pop it up, nice explosion.
02:23
Just drawing that core tight.
02:25
So, second movement, what we're gonna do
02:27
is move those feet to your hands
02:28
to simulate that pop up.
02:30
But we want to do it a little bit more controlled.
02:31
So, same thing, we're gonna explode up,
02:33
drive those feet forward, right up to a squat.
02:36
Excuse me, up to standing.
02:37
Right down, two squats, back down to that prone position.
02:40
So, ready for the burpees?
02:42
Slide 'em forward.
02:43
Right up, two squats.
02:45
Right back down, drop it back, nice.
02:47
Up.
02:49
We're gonna make you pick up the pace a little bit.
02:50
We're gonna try and beat that three minutes.
02:52
Now, I hear what you're saying.
02:53
What does this have to do with surfing?
02:54
So, the next step of this
02:56
is we're gonna add a core rotation.
02:57
So, you're gonna actually turn your feet
02:59
to the side, both sides we wanna make
03:01
sure we're symmetrical, right?
03:02
We don't wanna walk around in a circle
03:04
so we're gonna train both sides of the body.
03:05
So what I want you to do
03:06
is same thing, down prone, hands up, feet up.
03:09
And this time it's one step.
03:10
So I'll demonstrate first.
03:12
Okay. So what we're gonna do
03:14
we're gonna come down,
03:15
as we explode up, that foot's coming forward, right?
03:19
And we're gonna turn to the side, nice and controlled.
03:21
Back down, and we're go two each side.
03:24
Two each side? And we'll go left, yep.
03:25
And go.
03:27
That's it, right back.
03:29
And left.
03:31
Alright, this time we're gonna pick up the speed.
03:33
Alright. And we're gonna throw
03:34
that core rotation in the air.
03:36
So, we're gonna be popping up,
03:37
almost pushing ourselves off the ground,
03:39
and making room for those feet to slide forward
03:42
and hips to turn to the right and left.
03:43
We're gonna do both sides.
03:45
Nice and controlled landing right
03:47
in the middle of that stringer.
03:49
So we're down.
03:51
Feet up, hands up, push it.
03:53
Nice and controlled, back down.
03:57
Back. Gotcha.
03:58
You got it.
03:59
Alright. Go right into it.
04:00
Sprint, nice, right back down.
04:03
Up, right back down.
04:06
Alright Erik, so what'd ya think?
04:07
It's tougher than it looks.
04:08
How'd we do? 177 on the heart rate.
04:10
Alright, that's not bad.
04:11
A little hard to breathe.
04:13
But I'm good.
04:15
Hey, thank you very much. Thank you.
04:16
Alright, so to recap.
04:18
That was 10 prone to planks.
04:21
We did five burpees.
04:23
Then we did two core rotations, both sides.
04:26
And then we did two full pop ups.
04:27
And you're gonna repeat that workout twice
04:29
and that's your full three minute mini workout.
04:32
Make sure to subscribe so you don't miss out
04:33
on any other Fighting Weight episodes.