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

Credits

Starring: Mike Hartwick

Transcript

00:03
(light rock music)
00:05
I'm Mike and I created Surfset.
00:07
Surfset really started out of necessity.
00:09
I couldn't get to the ocean.
00:11
I really love the way that the body type and
00:14
the fitness level I obtained while surfing.
00:17
So I needed to create a workout that could mimic that.
00:19
Hey, this is Mike from Surfset.
00:22
We're here to work on the pop ups
00:23
with your Surfset pocket three minute workout.
00:25
So first move, I just want you to take your hands
00:28
put them up on the rails,
00:29
which is the side of the surfboard.
00:30
We're gonna walk our feet nice
00:32
and slow to the back of the board.
00:33
Find that balance that's gonna move a little bit
00:35
lower down nice and slow.
00:36
Alright? So there are three movements in the pop up.
00:39
There's gonna be a push up,
00:40
there's gonna be a burpee,
00:41
and there's actually gonna be a core rotation
00:42
which is gonna be a full pop up.
00:44
Bring the hands out to the side.
00:45
From here, all I want you to do,
00:47
hands under shoulders, explosive push-ups.
00:49
So down and up.
00:51
Nice control.
00:52
And up.
00:53
Little pause at the top.
00:55
Stabilize.
00:57
And come on back down.
00:58
Second movement is gonna bring out feet forward
01:01
to our hands, okay, as we pop up.
01:03
Bring the hands underneath.
01:05
You can either walk and come on up and stand.
01:09
Or, we could go a little bit faster.
01:12
hop forward,
01:13
come to standing,
01:14
two squats,
01:16
right back down, hop or walk those feet back.
01:20
Now this time, we're gonna add that core rotation.
01:22
We're gonna go slow first, we'll do two each side.
01:24
First one is nice and basic.
01:26
So we're gonna bring those hands under shoulder,
01:28
walk that left foot forward,
01:30
we're gonna slightly turn to that right side,
01:33
stabilize.
01:34
Let's go two.
01:36
One.
01:37
Now we're gonna get a little bit more difficult.
01:38
Squat down.
01:39
Left knee, left elbow.
01:42
Nice and controlled.
01:45
Alright, now we're gonna come back down,
01:48
and we're gonna go left side this time
01:49
so right foot forward,
01:51
push up,
01:52
right foot up, turn to that left side.
01:55
Couple squats, let's go two.
01:57
One, stabilize.
01:58
Two squats,
01:59
one,
02:00
two.
02:01
Now, moving that left knee, left elbow.
02:04
Right knee, right elbow.
02:07
Nice and controlled, stabilize, alright.
02:09
So there's three movements in the pop up:
02:11
So the first move, explosive push-up.
02:13
Second movement is gonna be a burpee.
02:15
And there's actually gonna be a core rotation.
02:18
And that's your three minute Surfset workout.
02:20
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02:23
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