SURFSET: Upper Body Workout
Trainer Mike Hartwick shares an at home Surfset upper body workout focused on biceps, chest, and triceps
Released on 6/6/2013
|Starring:||Erik Valdez and Mike Hartwick|
So that's your SURFSET workout.
That was totally rad, bro.
[Man] We totally rolled on that.
Outtakes, I love it.
We scoured the city for the hottest
new fitness disciplines.
These are the workouts everyone's talking about.
We got SURFSET, Muay Thai, Tabata, yoga
and boot camp.
It's your body, and this is Fighting Weight.
(guitar rock music)
I'm Mike, and I created SURFSET.
SURFSET really started out of necessity.
I couldn't get to the ocean.
I really loved the way that the body type,
and the fitness level that I attained while surfing.
So I needed to create a workout
that could mimic that.
This is your at home SURFSET upper body workout.
On this, three-minute SURFSET pocket workout,
we'll be working on the upper body.
All these exercises you can do in a small confined space,
your house or a hotel room, if you're on the road.
We're gonna break it into two sections.
We're gonna go back and biceps first.
So first one, we'll start with the lateral curls.
Pick up your dumbbells.
You got 'em?
Or you can resistance bands.
Feet should be shoulder width apart.
All you're gonna do is alternate right arm, left arm,
and you're just gonna bring it to that opposite shoulder,
hold and pause, and right back.
This next one is we're gonna go right into the lunge row.
Okay, so you bring that right foot forward,
left foot's coming back.
You sit right into this squat,
dumbbells in front,
and we're gonna pull back, squeeze
as you extend all the way back.
The last exercise, Arnolds, but its gonna be
curls to press.
Curl up, spin, right over the top,
and back down.
Nice little pause in the middle.
We're gonna repeat those, 15 seconds each,
we're gonna do it two times.
Moving on, we're gonna go into chest and triceps.
So first exercise, diamond push ups.
Bring those hands right down to the ground,
feet to the back,
right down, right up.
Next exercise, it's gonna be walking lateral push ups.
So we're gonna start almost the same position as before.
We're gonna walk nice and wide out,
push up and back.
All the way out, and back.
And from there, we're gonna go to switch foot dips.
Keep those hands flat.
One foot up. Gotcha.
Dip down, switch.
All right? All right.
Well, let's see what you got.
Let's give it a shot.
So, first time around, just these, boom.
[Mike] Right up to that opposite shoulder.
Yup, keeping that core tight.
Just focus in right on the head of the bicep there.
Right about 15 seconds.
From here, I want you to walk right into
that dumbbell roll, right in that split squat.
There you go.
Now, making sure that shou--
Those head and shoulders are back.
There you go.
Make sure those elbows are going nice and high.
Pulling back, there you go.
From here, bring those two feet together.
Bring those feet shoulder width apart.
Nice curl, up to press.
Nice control, a little pause in the middle,
there you go.
Let's get rid of those dumbbells,
move right into triceps and chest.
Diamond push ups. Diamond push ups.
You got it.
Tight core, right down.
Focus on bringing those elbows straight back,
right along the rib cage.
Now we'll go right into those
walking lateral push ups.
I'll get out of your way here.
Now tighten the core as you're going down,
pushing through the chest.
Now, we're gonna go right into switch foot dips.
Focus on exploding up,
kicking that foot forward.
Triceps straight back, make sure they're nice and tight.
You got it.
I'm not that coordinated, I guess.
The balance, spatial awareness, you did great, though,
worked right in the middle of the square.
That's what we're asking for.
So, to recap this upper body SURFSET workout,
we're starting with back and biceps,
doing the lateral curls,
then moving into lunge rows.
Finishing up with the curls to presses,
15 seconds of each of those.
So you repeat that series twice.
Move into the chest and triceps,
starting off with the diamond push ups,
move into walking lateral push ups,
and then we finish off with switch foot dips,
15 seconds apiece.
Do that twice for a total of 90 seconds.
You add both of those things together,
you get your three minute pocket SURFSET
upper body work out.
Thank you for kicking my ass a little bit there,
I appreciate it.
I appreciate the hard work.
See you again, man. All right.
[Erik] Make sure you subscribe so you don't miss out
on any other fighting weight episodes.