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

Credits

Starring: Erik Valdez and Mike Hartwick

Transcript

00:00
(Whooshing)
00:02
(Clicking)
00:03
Absolutely I try my best,
00:07
Just kidding.
00:08
(audience laughs)
00:09
We've scoured the city
00:10
for the hottest new fitness disciplines.
00:12
These are the workouts everyone's talking about.
00:15
We've got Surfset, Muay Thai, Tabata, yoga, and bootcamp.
00:18
It's your body, and this is Fighting Weight.
00:22
(guitar music)
00:24
I'm Mike, and I created SurfSet.
00:26
(Electric guitar music)
00:29
This is your at home Surfset leg workout.
00:32
On this three minute Surfset workout,
00:34
we're going to go through some leg exercises,
00:36
we're gonna start, pretty much,
00:37
with the quads and glutes first
00:39
and then we're gonna work into a full leg exercises.
00:42
So the first move I want to go through
00:45
is just going to be your basic squat,
00:46
you wanna get warmed up.
00:47
All we're gonna do is go right down,
00:48
we're gonna work this through, weight through the heels.
00:52
Alright, this next move is just gonna be a sumo squat.
00:56
A little bit wider this time, getting little deeper.
00:58
Left knee up, right up to that elbow.
01:00
Right knee up to that right elbow.
01:02
Last one I want to go through here,
01:04
with just with quads and glutes is actually a squat jump.
01:07
We're going to come down, and explode up.
01:10
Right, use those hands to throw your weight up
01:12
and land nice and soft.
01:13
The next series we're going to be working on is lunges.
01:16
Call these warrior lunges, okay,
01:18
so you're going to bring that left foot back,
01:19
going to bring that right elbow right down
01:21
to the inside of the knee,
01:23
bring that left arm all the way up to the ceiling.
01:25
Come back, from here, we can alternate legs.
01:28
But for this first series,
01:30
I want you to just do the right side.
01:31
This next one, these are called skate lunges.
01:34
So, what you're going to do,
01:35
is your going to bring that left leg behind that right leg,
01:38
alright, and now you're going to explode over,
01:40
balance, and catch.
01:42
Just like I'm pretending I'm Apolo Ohno here,
01:46
some ice skating stuff, okay.
01:48
Exactly, the idea is focus on the quads,
01:50
a little dynamics, stabilization.
01:52
So this next one, these are called split squat jumps.
01:55
So we are going to be switching.
01:56
That left leg's coming forward, switch,
01:59
and now you're catching the weight in your quads.
02:01
Alright so, that's three sets of squats,
02:03
three sets of lunges, each for ninety seconds,
02:06
a total of three minutes.
02:07
Sounds good.
02:08
Awesome.
02:09
Let's see what you got.
02:10
First ones up, we're just going to work on a few squats,
02:11
make sure those knees don't come over the tops of the toes.
02:13
Okay, alright.
02:17
Exhaling on the way up, inhaling on the way down.
02:18
Now, let's try to move right in to those sumo squats,
02:23
there you go, keep that balance.
02:25
Definitely gotta work on that balance, there.
02:26
Yeah, we're working in that,
02:28
that four by four square you got right there,
02:29
is probably perfect size for you.
02:31
We're gonna go right into exploding squat jumps.
02:33
You're coming low, knees are staying behind the toes,
02:35
alright, you're gonna push up, weight's gonna be
02:37
in the heels, explode all the way up,
02:38
use your hands as you come up.
02:40
So, down, up.
02:41
Make sure you're landing nice and soft,
02:43
the balls of the feet.
02:44
The next set we're going onto is the lunge series.
02:45
First one we're gonna start with,
02:46
is gonna be the warrior lunge.
02:47
So wanna start with that right foot,
02:49
bring that left leg back, as you come down,
02:51
bring that left arm up, look up through the palm,
02:55
return, come back to that first position.
02:59
Lookin' up over the palm of your hand, alright.
03:02
Lunge skaters, start on that right side,
03:05
even just here, finding that balance,
03:06
and now you're explode all the way over.
03:08
So if you can get deeper, try and stay in that same plane,
03:11
nice and balanced, then that left and right knee as you hit.
03:14
It's really working your balance a lot.
03:15
These are called split squat jumps,
03:17
left foot's coming back, so now we're just gonna go
03:19
on a traditional lunge to start,
03:20
so as we jump up, we're switching.
03:23
Here we go, 15 seconds, that'll get the glutes going,
03:25
quads, hamstrings, calves.
03:27
Whew, that's tough.
03:28
I don't know, was that 15 seconds?
03:30
No, but I'm dizzy.
03:31
It was close.
03:32
We're gonna repeat that whole series,
03:33
that lunge series one more time.
03:34
It's gonna wrap the workout for three minutes.
03:36
Whew, that is tougher than it looks.
03:38
Nice job
03:39
Thanks, man.
03:40
So to recap, we're starting with warmup squats,
03:42
followed by sumo squats, finishing that series off
03:45
with squat jumps, 15 seconds a piece, repeat that twice
03:48
for a total of ninety seconds.
03:50
Then, we move into lunges, starting with warrior lunges,
03:53
then moving on to skater lunges, and finishing off
03:56
with split squat jump lunges.
03:57
Say that right, alright, twice, 15 seconds a piece,
04:01
for a total a ninety seconds.
04:03
Again that gives you your three minute,
04:04
pocket Surfset workout.
04:05
Make sure to subscribe so you don't miss out
04:07
on any other Fighting Weight episodes.
04:09
(Percussion and guitar music)