SURGE!

We can do anything for 15 seconds!! Run in place, sit and pray, push ups, high knees...anything! That is the beauty of surge training exercise, anyone, can do any exercise, any where, and it is quick! 2 minutes and 15 seconds of exercise, four times a week to lose weight, increase your energy and improve your mood!

To read more about the benefits of high intensity, short duration exercise we call SURGE training click here.


What a surge workout looks like: (remember please consult a health care provider before begining a new exercise program)
Surge Workout: Beginner
3-5 minute warm up
15 seconds march or jog in place, as fast as you can
15 seconds rest
15 seconds march or jog in place, as fast as you can
15 seconds rest
15 seconds march or jog in place, as fast as you can
Rest 2 minutes

Repeat for a total of 3 rounds
**This concept can also be applied when going for a walk outside or on a treadmill. Increase your speed/jog for 15 seconds and then slow down for 15 seconds, faster for 15 seconds, slow down 15 seconds, faster for 15 seconds.

Surge Workout: Intermediate
3-5 minute warm up
15 seconds high knees
15 seconds rest
15 seconds squats or squat jumps
15 seconds rest
15 seconds push ups, floor or wall
Rest 2 minutes

Repeat until you have completed 3 rounds.

Surge Workout: Advanced
3-5 minute warm up
30 seconds squat thrusts/burpies
30 seconds rest
30 seconds jumping jack push ups
30 seconds rest
30 seconds split squat jumps
Rest 2 minutes

Repeat until you have completed 3 rounds!