SURFSET: Total Body Workout with Pop Ups
Surfset creator Mike Hartwick demonstrates an effective total body routine that utilizes pop ups and burpies for a stronger core
Released on 1/13/2014
(light rock music)
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 I obtained while surfing.
So I needed to create a workout that could mimic that.
Hey, this is Mike from Surfset.
We're here to work on the pop ups
with your Surfset pocket three minute workout.
So first move, I just want you to take your hands
put them up on the rails,
which is the side of the surfboard.
We're gonna walk our feet nice
and slow to the back of the board.
Find that balance that's gonna move a little bit
lower down nice and slow.
Alright? So there are three movements in the pop up.
There's gonna be a push up,
there's gonna be a burpee,
and there's actually gonna be a core rotation
which is gonna be a full pop up.
Bring the hands out to the side.
From here, all I want you to do,
hands under shoulders, explosive push-ups.
So down and up.
Little pause at the top.
And come on back down.
Second movement is gonna bring out feet forward
to our hands, okay, as we pop up.
Bring the hands underneath.
You can either walk and come on up and stand.
Or, we could go a little bit faster.
come to standing,
right back down, hop or walk those feet back.
Now this time, we're gonna add that core rotation.
We're gonna go slow first, we'll do two each side.
First one is nice and basic.
So we're gonna bring those hands under shoulder,
walk that left foot forward,
we're gonna slightly turn to that right side,
Let's go two.
Now we're gonna get a little bit more difficult.
Left knee, left elbow.
Nice and controlled.
Alright, now we're gonna come back down,
and we're gonna go left side this time
so right foot forward,
right foot up, turn to that left side.
Couple squats, let's go two.
Now, moving that left knee, left elbow.
Right knee, right elbow.
Nice and controlled, stabilize, alright.
So there's three movements in the pop up:
So the first move, explosive push-up.
Second movement is gonna be a burpee.
And there's actually gonna be a core rotation.
And that's your three minute Surfset workout.
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