SURFSET: 3-Minute Leg Workout
Trainer Mike Hartwick, creator of Surfset, takes us through a three minute, high intensity workout for your legs
Released on 5/2/2013
|Starring:||Erik Valdez and Mike Hartwick|
Absolutely I try my best,
We've scoured the city
for the hottest new fitness disciplines.
These are the workouts everyone's talking about.
We've got Surfset, Muay Thai, Tabata, yoga, and bootcamp.
It's your body, and this is Fighting Weight.
I'm Mike, and I created SurfSet.
(Electric guitar music)
This is your at home Surfset leg workout.
On this three minute Surfset workout,
we're going to go through some leg exercises,
we're gonna start, pretty much,
with the quads and glutes first
and then we're gonna work into a full leg exercises.
So the first move I want to go through
is just going to be your basic squat,
you wanna get warmed up.
All we're gonna do is go right down,
we're gonna work this through, weight through the heels.
Alright, this next move is just gonna be a sumo squat.
A little bit wider this time, getting little deeper.
Left knee up, right up to that elbow.
Right knee up to that right elbow.
Last one I want to go through here,
with just with quads and glutes is actually a squat jump.
We're going to come down, and explode up.
Right, use those hands to throw your weight up
and land nice and soft.
The next series we're going to be working on is lunges.
Call these warrior lunges, okay,
so you're going to bring that left foot back,
going to bring that right elbow right down
to the inside of the knee,
bring that left arm all the way up to the ceiling.
Come back, from here, we can alternate legs.
But for this first series,
I want you to just do the right side.
This next one, these are called skate lunges.
So, what you're going to do,
is your going to bring that left leg behind that right leg,
alright, and now you're going to explode over,
balance, and catch.
Just like I'm pretending I'm Apolo Ohno here,
some ice skating stuff, okay.
Exactly, the idea is focus on the quads,
a little dynamics, stabilization.
So this next one, these are called split squat jumps.
So we are going to be switching.
That left leg's coming forward, switch,
and now you're catching the weight in your quads.
Alright so, that's three sets of squats,
three sets of lunges, each for ninety seconds,
a total of three minutes.
Let's see what you got.
First ones up, we're just going to work on a few squats,
make sure those knees don't come over the tops of the toes.
Exhaling on the way up, inhaling on the way down.
Now, let's try to move right in to those sumo squats,
there you go, keep that balance.
Definitely gotta work on that balance, there.
Yeah, we're working in that,
that four by four square you got right there,
is probably perfect size for you.
We're gonna go right into exploding squat jumps.
You're coming low, knees are staying behind the toes,
alright, you're gonna push up, weight's gonna be
in the heels, explode all the way up,
use your hands as you come up.
So, down, up.
Make sure you're landing nice and soft,
the balls of the feet.
The next set we're going onto is the lunge series.
First one we're gonna start with,
is gonna be the warrior lunge.
So wanna start with that right foot,
bring that left leg back, as you come down,
bring that left arm up, look up through the palm,
return, come back to that first position.
Lookin' up over the palm of your hand, alright.
Lunge skaters, start on that right side,
even just here, finding that balance,
and now you're explode all the way over.
So if you can get deeper, try and stay in that same plane,
nice and balanced, then that left and right knee as you hit.
It's really working your balance a lot.
These are called split squat jumps,
left foot's coming back, so now we're just gonna go
on a traditional lunge to start,
so as we jump up, we're switching.
Here we go, 15 seconds, that'll get the glutes going,
quads, hamstrings, calves.
Whew, that's tough.
I don't know, was that 15 seconds?
No, but I'm dizzy.
It was close.
We're gonna repeat that whole series,
that lunge series one more time.
It's gonna wrap the workout for three minutes.
Whew, that is tougher than it looks.
So to recap, we're starting with warmup squats,
followed by sumo squats, finishing that series off
with squat jumps, 15 seconds a piece, repeat that twice
for a total of ninety seconds.
Then, we move into lunges, starting with warrior lunges,
then moving on to skater lunges, and finishing off
with split squat jump lunges.
Say that right, alright, twice, 15 seconds a piece,
for a total a ninety seconds.
Again that gives you your three minute,
pocket Surfset workout.
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(Percussion and guitar music)