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Fab 5 Friday: Surge Workout

Disclaimer: I am not a videographer, editor, or in any way tech savvy. However, I am a fitness professional and enthusiast! These movements are fun, challenging, and make for a great circuit. 

The SURGE

The SURGE is a product that uses hydro-inertia to provide resistance and challenge your bodies physical capabilities. As you will hear in the video below, as you move the water begins to shift which will also shift the physical demand on your body. Some exercises you will want to keep the water perfectly level, while with other exercises you will intentionally “dump” or osculate the water within the SURGE.

Today I performed 4 rounds at 60-second exercise.  I allowed 90 seconds rest between rounds

THE WORKOUT

Reverse Lunge w/Dump to Squat Press

Start with your feet directly under your hips, shoulders stacked over your hips and surge positioned right in front of your chest. With your right leg, take a step back into a reverse lunge while bringing the SURGE over your left leg, perpendicular to the ground. Water will collect at the bottom of the SURGE and as you drive up through your left foot, bring the SURGE back to chest, stabilize water and repeat on the other side. Then, keeping the surge at your chest, squat down and on your way up Press overhead until arms are fully extended. from there, tilt each side just a tad as you bring the surge back to your chest.

Single Arm Swing

Begin with your feet positioned outside your shoulders. One hand is holding the top handle of the surge as the handles face you. Lock your wrist and elbow, then begin to hinge at the hip, keeping your back flat and core tight as your drive the SURGE back between your legs. Your chest should never drop below your hips. As you reach your end point, draw your heels towards each other as you tighten your hamstrings and drive the SURGE forward so that it is parallel with the ground. At this point, your all the muscles in your arm should be contracted along with your glutes and abs. Begin to hinge at the hips and draw the SURGE back again and repeat. Allow the water to splash around but stay strong through your movement.

Box Variation in Squat

Lower yourself into a static squat position with your weight back on your heels. Start with the SURGE at Chest Level and lift overhead keeping the water level. Lower down to the chest and no press out in front of you still keeping the water level. Then dump to the right, left and back to center. Repeat.

RDL w/Row to Spinal Twist

Start with an underhand grip, soft knees, and tight abs. Keeping shoulder blades pulled together, Hinge at the hip lowering the SURGE just below the knee. Retract your shoulders to pull SURGE to the bottom of your rib cage, then twist as the water shifts down the SURGE. Slowly, rotate back to neutral position, stabilize the water, lower the SURGE below the knee, and then engage your abdominals, hamstrings, and glutes to return to starting position.

Chest Press in Bridge w/Alt. Leg Extension

(Please note that my hips should be higher than they are in the video.)

On your back with knees bent and feet hip-width apart, squeeze your glutes and lift your hips while holding the SURGE close to your chest with a neutral grip. As you begin to extend the SURGE from your chest, extend one leg straight out while keeping your hips, and water, level. Slowly lower foot and SURGE back to the starting position and repeat on the other side.

I have really enjoyed the challenges the SURGE provides and it has spiced up my workouts. Head over to www.hedstromfitness.com and receive 17% off your purchase when you use the code LUCKY17. Offer ends Monday

Check out the video below and let me know which exercise is your favorite!