SURFSET: Balance Workout

Strengthen and stabilize your core with this balance workout from Surfset creator Mike Hartwick.

Released on 9/12/2013

Credits

Starring: Mike Hartwick and Erik Valdez

Transcript

00:03
(rock music)
00:05
I'm Mike, and I created Surfset.
00:07
Surfset really started out of a necessity.
00:10
I couldn't get to the ocean, I really loved the way that
00:13
the ... the body type and the fitness level that I attained
00:16
while surfing.
00:17
So I needed to create a workout that could mimic that.
00:20
This is your at-home Surfset workout.
00:22
Today we are going to be doing a very explosive workout,
00:26
centered around balance.
00:27
Surfset style.
00:29
So we've got some medicine balls here.
00:30
Yup, brought in some tools to make it a little more
00:33
challenging.
00:34
Okay.
00:34
So, first exercise we're gonna jump into here is called a
00:38
Weighted Body V-Up, okay?
00:40
Okay.
00:41
So, we've got our medicine ball.
00:42
Sit down on the ground.
00:44
Alright.
00:45
We're gonna bring our feet forward.
00:46
We're gonna bring the weight behind our head.
00:47
We got 20, you can go with the weight you're comfortable
00:49
with.
00:50
Alright.
00:51
From here, we're gonna extend up.
00:53
Bring the ball up, nice, controlled.
00:56
Point it up at the end.
00:57
Alright, so we're gonna go 15 seconds on that, no pause.
01:00
We're going right into Russian Twists.
01:03
Okay.
01:04
Alright so keep going 15 seconds, have that timer running.
01:09
Then from here, next one's gonna be Side Planks.
01:12
Okay.
01:13
So, best way, stay on the ground, alright.
01:16
Start on your knees, bring your right hand over, walk your
01:19
feet out, stabilize, alright.
01:22
From here, all we're trying to do - you can even lower down,
01:25
if you wanna get a little tricep, or if you want more
01:28
oblique, bring that foot up and hold.
01:33
And then obviously we're gonna switch.
01:35
So you roll it over to the other side.
01:37
Okay.
01:38
And go there.
01:39
Now, next one, we got Wood Choppers.
01:41
Okay, so - Wood Choppers, you come back up right here.
01:46
Now this is obliques, so that's where we were talking about
01:47
that core rotation.
01:49
Alright, so you're working on those stabilizer muscles.
01:51
So as you come down, all the way up to the sky.
01:55
And up.
01:55
Gotcha.
01:57
Make sure we're switching sides.
02:01
Alright.
02:03
And our last one, my favorite, is Medicine Ball Slams.
02:07
So we're gonna bring the ball up over our heads, bring it
02:11
all the way down.
02:11
You can slam it, these might run away from us a little bit.
02:13
So, I would say - try and hold onto it.
02:17
All the way up, and down.
02:19
Up.
02:22
And if we try one slam, here we go, ready, up.
02:26
(slam)
02:27
Alright, didn't go anywhere.
02:29
I like that, a little loud, with authority.
02:31
15 seconds on these, yup, bringing weight to the toes.
02:34
Right up, focus on the core.
02:35
Again, but you're gonna be balancing.
02:37
One point of contact on the floor when you come up.
02:39
Nice and controlled.
02:42
He's got it, there it is.
02:44
Nice up.
02:46
Little pause at the top, you got it.
02:49
Perfect.
02:51
Give me one more.
02:52
Nice, alright, now we're coming right up - Russian Twists.
02:55
Stabilize, there you go.
02:56
The law - the farther you go side-to-side - you got it.
03:00
Definitely working the balance there.
03:02
Nice work, alright.
03:03
Counting out of that, we're going right into the side plank.
03:07
Alright so now we're focusing on that left oblique.
03:09
Now, if you want to make it a little bit more difficult you
03:11
can lift that foot.
03:12
If you're feeling good, make sure you're focusing on that -
03:14
engaging that core, there he is.
03:16
Stabilize.
03:18
That's it, hold 'till your three ...
03:20
Two ...
03:22
One ...
03:23
Alright, now we're going Wood Choppers.
03:24
So left to right all the way up, get it up over the head.
03:27
That's it, one more on that side, switch over to that left.
03:32
Nice.
03:33
Last one.
03:35
Alright.
03:37
Medicine Ball Slams, go for it.
03:39
Alright, I'm gonna finish the last three with you.
03:40
Here we go, ready?
03:42
Let's go, up!
03:44
Up!
03:47
Ah!
03:49
So to recap this explosive balance workout, Surfset style.
03:53
We started off with the Weighted Body V's, or Ball V's.
03:56
Moving those up with that medicine ball there,
03:58
15 seconds of that.
04:00
Went into the Russian Twists immediately after that.
04:03
15 seconds of those.
04:05
Then we went into the Side Plank, 15 seconds per side.
04:09
Into the Wood Choppers, bringing that ball up and over.
04:12
15 seconds of those.
04:13
And then we did the Medicine Ball Slams to finish it all
04:16
off.
04:17
Do it twice, that gives you your three-minute Surfset
04:20
explosive balance workout.
04:22
Make sure to subscribe so you don't miss out on any other
04:25
Fighting Weight episodes
04:27
(rock music)