SURFSET: Core Workout
Surfset creator Mike Hartwick shows Erik how to get a solid core workout at home.
Released on 8/22/2013
|Starring:||Erik Valdez and Mike Hartwick|
I'm Mike, and I created Surfset.
Surfset really started out of necessity.
I couldn't get to the ocean.
I really love the way that the body type
and the fitness level that I attained while surfing.
So, I needed to create a work out that could mimic that.
This is your at home Surfset core workout.
Hey guys, so today we're gonna be running you through
a Surfset core workout.
So we're gonna start first with walking planks.
All right, so what I'm gonna do is
walk my feet back and come down on my palms.
All right, then slowly come down to the plank.
Now from here, you're gonna be focusing on
flexing the core as much as possible,
almost pulling that belly button to the ceiling.
All right, now, I wanna rock forward, and come up,
and come back down.
Stabilizing, nice and controlled.
All right, then we're gonna go right into,
so you can come down and take a second break there.
So do that 15 seconds.
This next one is just called wave runners, okay.
So what you're gonna do
is you're gonna bring that knee forward and back.
Sort of like a mountain climber.
All right, then from here, we're gonna go
right into contralateral sit-ups.
Okay, so now we're gonna be turning over
onto our back here,
and we're gonna go alternate hand to alternate foot.
Okay, so, from here,
reaching up, touching,
All right, then from there, you come back forward.
So, we're gonna start with what's called Turkish get-ups.
So, we're gonna use that left hand, okay.
So, left hand is always gonna be up in the air, okay.
We're gonna push up,
and push off with that right hand
to come all the way up.
Come back down.
Nice and controlled.
Now, you can add a weight for this if you want.
Pushing up, and again.
We're making sure we're staying in that narrow area,
focusing on the core the whole time.
All right, and the last one,
similar to that wave runner,
we're gonna set the core be on the push-up plank.
We're gonna bring that left knee forward, hold.
And if you wanna make this a little bit more full-body,
bring it back,
now we're gonna come down, and then hold,
and come back.
All right, so what we're gonna do
is we're gonna do each 15 seconds,
set for the Turkish get-ups.
We'll be doing those for 30 seconds.
Okay, alternating, 15 seconds on the right,
15 seconds on the left,
with the hand that you're leading to come up with.
So make sure your back is nice and flat there.
Draw that core and tight belly button to the ceiling,
All right. Nice and tight.
All right, now, rocking forward,
pulling yourself, extending up through the core.
There you go, nice.
Good work, perfect form.
All right, now into the next movement here.
All right, we're gonna bring in wave runners, okay.
So, the goal is to bring those knees though the middle
of the two elbows, okay?
So that spaced between your two elbows,
that's where you wanna drive that knee forward
to make sure you don't hit your chin.
All right, you got it, so 15 seconds.
When you're ready, fire away.
Nice flat, nice and controlled, stay in that same spot.
All right, this next set,
we're going right into the contralateral sit-ups.
[Erik] All right.
All right, so right arm, left foot.
All times, we're going alternate foot, alternate arm.
So as you come up, full extension, nice touch.
Make sure we're focusing on flexing that core.
You're gonna have full workout through.
There we go.
Yeah, and use that opposite hand
that's not doing anything for balance.
Nice and focused, there you go.
We're gonna go into Turkish get-ups.
All right, so you're gonna lead
and push up with that right hand.
Nice and explosive movement,
set the core.
So again, if you need weight,
if you wanna make a little bit more resistance,
make that workout a little bit harder,
a little bit more efficient.
That's it, go one more.
All right, so now we're flipping over.
So this time we're gonna add that push-up.
All right, the push-up
we're gonna push up first,
drop down, hold the bottom,
then bring that left knee or right knee forward.
Which ever leg you wanna start.
There you go, and then back.
Compound movement, that's what we're about,
How are feeling?
Nice work. Thank you.
So, to recap the Surfset core workout,
we start off with 15 seconds walking planks,
followed by 15 seconds of runner planks.
Then we went to the contralateral sit-ups,
15 seconds of those.
And then 15 per side of the Turkish get-ups
for a total of 30 seconds.
Finishing off with a 15-second knee to elbow plank.
You repeat that twice,
that gives you your three-minute Surfset core workout.
Thank you sir.
Good work. It's a good one, thank you.
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