SURFSET: Core Workout

Surfset creator Mike Hartwick shows Erik how to get a solid core workout at home.

Released on 8/22/2013

Credits

Starring: Erik Valdez and Mike Hartwick

Transcript

00:03
(upbeat music)
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 love the way that the body type
00:14
and the fitness level that I attained while surfing.
00:16
So, I needed to create a work out that could mimic that.
00:20
This is your at home Surfset core workout.
00:23
Hey guys, so today we're gonna be running you through
00:25
a Surfset core workout.
00:27
So we're gonna start first with walking planks.
00:30
All right, so what I'm gonna do is
00:33
walk my feet back and come down on my palms.
00:36
All right, then slowly come down to the plank.
00:38
Now from here, you're gonna be focusing on
00:41
flexing the core as much as possible,
00:42
almost pulling that belly button to the ceiling.
00:44
All right, now, I wanna rock forward, and come up,
00:48
and come back down.
00:50
Stabilizing, nice and controlled.
00:53
All right, then we're gonna go right into,
00:55
so you can come down and take a second break there.
00:57
So do that 15 seconds.
00:58
This next one is just called wave runners, okay.
01:01
So what you're gonna do
01:02
is you're gonna bring that knee forward and back.
01:06
Sort of like a mountain climber.
01:09
All right, then from here, we're gonna go
01:12
right into contralateral sit-ups.
01:13
Okay, so now we're gonna be turning over
01:15
onto our back here,
01:18
and we're gonna go alternate hand to alternate foot.
01:21
Okay, so, from here,
01:23
reaching up, touching,
01:25
switching.
01:30
All right, then from there, you come back forward.
01:33
All right.
01:35
So, we're gonna start with what's called Turkish get-ups.
01:37
So, we're gonna use that left hand, okay.
01:40
So, left hand is always gonna be up in the air, okay.
01:43
We're gonna push up,
01:46
and push off with that right hand
01:47
to come all the way up.
01:49
Come back down.
01:50
Nice and controlled.
01:51
Now, you can add a weight for this if you want.
01:55
Pushing up, and again.
01:57
We're making sure we're staying in that narrow area,
02:00
focusing on the core the whole time.
02:02
All right, and the last one,
02:04
similar to that wave runner,
02:06
we're gonna set the core be on the push-up plank.
02:09
We're gonna bring that left knee forward, hold.
02:12
And if you wanna make this a little bit more full-body,
02:14
bring it back,
02:15
now we're gonna come down, and then hold,
02:19
and come back.
02:21
All right, so what we're gonna do
02:23
is we're gonna do each 15 seconds,
02:25
set for the Turkish get-ups.
02:27
We'll be doing those for 30 seconds.
02:28
Okay.
02:29
Okay, alternating, 15 seconds on the right,
02:31
15 seconds on the left,
02:33
with the hand that you're leading to come up with.
02:35
[Erik] Okay.
02:36
So make sure your back is nice and flat there.
02:37
Okay.
02:38
Draw that core and tight belly button to the ceiling,
02:40
All right. Nice and tight.
02:41
All right, now, rocking forward,
02:43
pulling yourself, extending up through the core.
02:45
There you go, nice.
02:50
Good work, perfect form.
02:52
Nice job.
02:53
All right, now into the next movement here.
02:55
All right, we're gonna bring in wave runners, okay.
02:57
So, the goal is to bring those knees though the middle
03:00
of the two elbows, okay?
03:02
So that spaced between your two elbows,
03:04
that's where you wanna drive that knee forward
03:05
to make sure you don't hit your chin.
03:06
All right.
03:07
All right, you got it, so 15 seconds.
03:09
When you're ready, fire away.
03:12
That's it.
03:12
Nice flat, nice and controlled, stay in that same spot.
03:15
All right, this next set,
03:16
we're going right into the contralateral sit-ups.
03:18
[Erik] All right.
03:19
All right, so right arm, left foot.
03:21
All times, we're going alternate foot, alternate arm.
03:23
So as you come up, full extension, nice touch.
03:26
Make sure we're focusing on flexing that core.
03:28
You're gonna have full workout through.
03:29
Okay?
03:30
Got it.
03:31
There we go.
03:33
Yeah, and use that opposite hand
03:35
that's not doing anything for balance.
03:37
Nice and focused, there you go.
03:39
We're gonna go into Turkish get-ups.
03:41
All right, so you're gonna lead
03:42
and push up with that right hand.
03:44
Nice and explosive movement,
03:46
set the core.
03:47
So again, if you need weight,
03:49
if you wanna make a little bit more resistance,
03:50
make that workout a little bit harder,
03:52
a little bit more efficient.
03:53
That's it, go one more.
03:55
Always standing.
03:57
All right, so now we're flipping over.
03:58
So this time we're gonna add that push-up.
04:00
All right, the push-up
04:02
we're gonna push up first,
04:03
drop down, hold the bottom,
04:04
then bring that left knee or right knee forward.
04:06
Which ever leg you wanna start.
04:07
There you go, and then back.
04:09
That's it.
04:12
Compound movement, that's what we're about,
04:13
efficient workouts.
04:14
How are feeling?
04:15
Good.
04:16
Nice work. Thank you.
04:17
So, to recap the Surfset core workout,
04:20
we start off with 15 seconds walking planks,
04:23
followed by 15 seconds of runner planks.
04:25
Then we went to the contralateral sit-ups,
04:28
15 seconds of those.
04:30
And then 15 per side of the Turkish get-ups
04:32
for a total of 30 seconds.
04:34
Finishing off with a 15-second knee to elbow plank.
04:37
You repeat that twice,
04:38
that gives you your three-minute Surfset core workout.
04:41
Thank you sir.
04:42
Awesome
04:43
Good work. It's a good one, thank you.
04:44
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04:45
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