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

Credits

Starring: Erik Valdez and Mike Hartwick

Transcript

00:00
(tone pulse)
00:02
(laughs)
00:04
[Woman] Okay.
00:05
So that's your SURFSET workout.
00:07
That was totally rad, bro.
00:08
[Man] We totally rolled on that.
00:10
(overlapping laughter)
00:12
Outtakes, I love it.
00:13
We scoured the city for the hottest
00:15
new fitness disciplines.
00:16
These are the workouts everyone's talking about.
00:19
We got SURFSET, Muay Thai, Tabata, yoga
00:22
and boot camp.
00:23
It's your body, and this is Fighting Weight.
00:25
(guitar rock music)
00:28
I'm Mike, and I created SURFSET.
00:30
SURFSET really started out of necessity.
00:33
I couldn't get to the ocean.
00:34
I really loved the way that the body type,
00:37
and the fitness level that I attained while surfing.
00:40
So I needed to create a workout
00:41
that could mimic that.
00:42
This is your at home SURFSET upper body workout.
00:46
On this, three-minute SURFSET pocket workout,
00:48
we'll be working on the upper body.
00:50
All these exercises you can do in a small confined space,
00:53
your house or a hotel room, if you're on the road.
00:56
We're gonna break it into two sections.
00:57
We're gonna go back and biceps first.
00:59
So first one, we'll start with the lateral curls.
01:01
Pick up your dumbbells.
01:02
You got 'em?
01:03
Or you can resistance bands.
01:04
Feet should be shoulder width apart.
01:06
All you're gonna do is alternate right arm, left arm,
01:08
and you're just gonna bring it to that opposite shoulder,
01:11
hold and pause, and right back.
01:14
This next one is we're gonna go right into the lunge row.
01:17
Okay, so you bring that right foot forward,
01:19
left foot's coming back.
01:20
You sit right into this squat,
01:21
dumbbells in front,
01:23
and we're gonna pull back, squeeze
01:25
as you extend all the way back.
01:27
The last exercise, Arnolds, but its gonna be
01:29
curls to press.
01:30
'Kay? Okay.
01:31
Curl up, spin, right over the top,
01:35
and back down.
01:36
Nice little pause in the middle.
01:37
Yeah, yeah.
01:38
Got it?
01:39
We're gonna repeat those, 15 seconds each,
01:42
we're gonna do it two times.
01:44
Moving on, we're gonna go into chest and triceps.
01:46
So first exercise, diamond push ups.
01:48
Bring those hands right down to the ground,
01:51
feet to the back,
01:52
right down, right up.
01:54
Okay?
01:55
Next exercise, it's gonna be walking lateral push ups.
01:58
So we're gonna start almost the same position as before.
02:01
We're gonna walk nice and wide out,
02:02
push up and back.
02:04
All the way out, and back.
02:06
And from there, we're gonna go to switch foot dips.
02:09
Okay.
02:10
Keep those hands flat.
02:12
One foot up. Gotcha.
02:13
Dip down, switch.
02:15
(exhaling hard)
02:17
All right? All right.
02:18
Nice.
02:20
Well, let's see what you got.
02:21
Let's give it a shot.
02:22
So, first time around, just these, boom.
02:24
[Mike] Right up to that opposite shoulder.
02:25
Okay.
02:26
Yup, keeping that core tight.
02:28
Just focus in right on the head of the bicep there.
02:30
Okay.
02:31
Right about 15 seconds.
02:32
From here, I want you to walk right into
02:34
that dumbbell roll, right in that split squat.
02:37
There you go.
02:38
Now, making sure that shou--
02:40
Those head and shoulders are back.
02:41
There you go.
02:43
Make sure those elbows are going nice and high.
02:45
Pulling back, there you go.
02:47
From here, bring those two feet together.
02:49
Arnolds.
02:50
Bring those feet shoulder width apart.
02:53
Nice curl, up to press.
02:55
Nice.
02:58
Nice control, a little pause in the middle,
03:00
there you go.
03:01
Let's get rid of those dumbbells,
03:03
move right into triceps and chest.
03:04
Diamond push ups. Diamond push ups.
03:06
You got it.
03:06
Tight core, right down.
03:08
Focus on bringing those elbows straight back,
03:10
right along the rib cage.
03:13
Now we'll go right into those
03:14
walking lateral push ups.
03:15
I'll get out of your way here.
03:16
Now tighten the core as you're going down,
03:18
pushing through the chest.
03:20
All right.
03:21
Now, we're gonna go right into switch foot dips.
03:22
Focus on exploding up,
03:24
kicking that foot forward.
03:25
And switch.
03:26
Triceps straight back, make sure they're nice and tight.
03:28
That's it.
03:29
Other side.
03:31
You got it.
03:32
Good work.
03:33
Yeah.
03:34
Thanks, man.
03:35
I'm not that coordinated, I guess.
03:36
The balance, spatial awareness, you did great, though,
03:38
worked right in the middle of the square.
03:39
That's what we're asking for.
03:41
So, to recap this upper body SURFSET workout,
03:43
we're starting with back and biceps,
03:45
doing the lateral curls,
03:46
then moving into lunge rows.
03:48
Finishing up with the curls to presses,
03:49
15 seconds of each of those.
03:51
So you repeat that series twice.
03:53
Move into the chest and triceps,
03:55
starting off with the diamond push ups,
03:57
move into walking lateral push ups,
04:00
and then we finish off with switch foot dips,
04:02
15 seconds apiece.
04:03
Do that twice for a total of 90 seconds.
04:05
You add both of those things together,
04:07
you get your three minute pocket SURFSET
04:09
upper body work out.
04:10
Thank you for kicking my ass a little bit there,
04:12
I appreciate it.
04:13
I appreciate the hard work.
04:13
Absolutely.
04:14
Nice job.
04:15
See you again, man. All right.
04:16
[Erik] Make sure you subscribe so you don't miss out
04:18
on any other fighting weight episodes.