SURFSET: At-Home Full Body Workout

This fast-paced full body workout from Surfset creator Mike Hartwick will have you building stronger muscles and improving your agility in record time

Released on 3/31/2014

Credits

Starring: Erik Valdez
Featuring: Mike Hartwick

Transcript

00:05
I'm Mike, and I created Surfset.
00:07
Surfset really started out of necessity.
00:10
I couldn't get to the ocean.
00:11
I really loved the way, that the body type,
00:14
and the fitness level that I attained while surfing.
00:17
So, I needed to create a workout that could mimic that.
00:20
This is your at-home, Surfset full body workout.
00:23
All right guys, so today we've got a full body,
00:26
agility-focused workout.
00:27
So, we're gonna be moving around a bit I guess?
00:30
Yeah, we're gonna add a shuffle
00:31
for a little bit of cardio,
00:32
in between the plyometric moves and strength moves.
00:35
Okay, you take as much space as you need.
00:37
I will watch.
00:38
All right so you want
00:39
to get. Right here.
00:40
Give yourself probably about 15 feet, thereabouts,
00:43
all right, depending on how far
00:45
you want have to go each time.
00:46
So, first one, real basic,
00:47
we're just gonna shuffle over,
00:49
stop, and we're gonna shuffle back.
00:51
All right now, this time, we're gonna shuffle over,
00:54
squat, jump,
00:56
we're gonna do four,
01:00
now we're gonna shuffle back.
01:02
Go four.
01:04
Three,
01:05
two,
01:06
one.
01:07
Now, this time we're shuffling back,
01:09
and we're going right down, Turkish get-ups,
01:12
so, up.
01:15
We can add weight if you want.
01:16
Switching sides.
01:19
Shuffling back.
01:21
Turkish get-up again.
01:24
Up,
01:26
back down,
01:29
all right, this time shuffle back,
01:32
five push-ups.
01:37
Focus in on that core, shuffle back,
01:40
five push-ups.
01:45
Up, last one, shuffle over,
01:47
split squat jumps, for five.
01:53
And shuffle,
01:55
split squats.
02:00
I'm tired just demoing it.
02:02
I can imagine what you're going through.
02:05
Shuffle, shuffle, stay low.
02:07
Use that core.
02:08
All right, there you go.
02:11
That's it, get off the ground, perfect.
02:14
One more, and back.
02:16
Five on that side, go.
02:17
Get up there, that's it,
02:19
a little lower on the squats.
02:21
All right, back.
02:23
So we'll go two each side, up.
02:26
That's it.
02:28
Other side after it, there you go.
02:37
Same thing on the other side,
02:39
fast as you can.
02:45
Now we're shuffling back, push-ups.
02:46
Right down,
02:48
go five,
02:50
back,
02:52
five push-ups.
02:54
Split squat jumps, coming up, come on.
02:56
Finish strong.
02:57
That's it, so you're gonna go two each leg.
02:59
Exploding up.
03:00
Last one there, shuffle back.
03:01
Two each leg.
03:06
And that's it.
03:08
So to recap, we started off
03:09
with 15 seconds of the shuffle, back and forth,
03:11
just to get you going.
03:12
And then we started with the squat jumps, four reps here,
03:15
shuffle back, four reps over there.
03:17
Shuffle over to this side again,
03:19
where the second thing we add is the Turkish get-ups.
03:21
So you do two per arm, total of four on this side,
03:24
four on that side.
03:25
Shuffle back, going to push-ups, five reps on this side.
03:29
Shuffle back, five reps on that side.
03:31
Shuffle back again, and we do the split squat jumps,
03:34
two per leg, so four on that side, four on that side,
03:38
and then you repeat that whole thing, one more time.
03:41
Very, very overall, nice, intensive, well-rounded workout.
03:45
Good work, sir.
03:46
Thank you for working hard. Thank you.
03:47
Appreciate it.
03:49
[Mike] Make sure to subscribe so you don't miss out
03:50
on any other Fighting Weight episodes.