ą“`ń SurgeĀ® 15 Minute Total Total Body Blast

SurgeĀ® 15 Minute Total Total Body Blast

20.12.16
SurgeĀ® 15 Minute Total Total Body Blast

This 8-exercise circuit workout challenges every muscle in your body with a series of compound exercises. The Hydro-InertiaĀ® properties of the SurgeĀ® 3.0Ā enhance muscle recruitment in the core while improving your overall fitness. See why ā€œwater is the new steel!ā€

How to use the SurgeĀ®Ā 3.0: Fill the Surge with a small amount of water for your first few workouts. As you become comfortable with controlling the motion of the water, gradually add more water for resistance and core challenge.Ā 

Trainer:Ā Doris Thews is an Elite Master Trainer for SurgeĀ® and an acclaimed fitness pro who travels the world to ā€œtrain the trainers.ā€

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1.Ā Lateral Lunge Overhead PressĀ 

(12 ā€“ 16 reps, alternating sides)

Works: Legs, glutes, arms, shoulders, core

Stand with your feet together, holding the SurgeĀ® in front of your thighs with straight arms. Step to a right lateral lunge, lowering the SurgeĀ® toward the right foot. Push off the right foot and step back together while simultaneously lifting the SurgeĀ® overhead. Repeat the movement on the other side. Keep the SurgeĀ® level and stop the water motion in the overhead position with each rep.

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2.Ā Forward Lunge HaloĀ 

(12 ā€“ 16 reps, alternating sides)Ā 

Works: Legs, glutes, arms, shoulders, core

Stand with your feet together, holding the SurgeĀ® in front of your chest with bent elbows. Step to a forward lunge with your right foot, swinging the SurgeĀ® to the outside of the right thigh. Step back together and raise the SurgeĀ® to the outside of your left shoulder. Slowly move the SurgeĀ® around your head in a ā€œhaloā€ motion until it is outside the opposite shoulder. Repeat the forward lunge halo on the other side. Keep the SurgeĀ® moving smoothly as the water travels from end to end.

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3.Ā Bicycle and Upper Body Twist Ā 

(12 ā€“ 16 reps, alternating sides)Ā 

Works: Core, arms, shoulders

Lie on your back with hips and knees bent 90 degrees. With bent elbows, hold the SurgeĀ® above your chest and curl the head and shoulders slightly off the floor. Extend one leg until it is parallel with the floor and simultaneously rotate the Surge so it is aligned with the extended leg. Repeat, alternating sides with each rep. Keep the Surge level and the water quiet throughout the exercise.

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4. Hip Hinge Biceps CurlĀ 

(12 - 16 reps)

Works: Hamstrings, glutes, biceps, core

Stand with your feet about hip width apart and knees slightly bent, holding the SurgeĀ® in front of your thighs with straight arms. Keeping your back straight, hinge forward from the hips and lower the SurgeĀ® toward the feet. Slowly hinge back to upright position, then curl the SurgeĀ® to your shoulders and back to the starting position. Keep the SurgeĀ® level and the water quiet throughout the exercise.

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5.Ā Plie Drive the BusĀ 

(12 ā€“ 16 reps, alternating sides)Ā 

Works: Legs, glutes, shoulders, core

Stand with your feet in a wide stance with the toes turned out approximately 45 degrees. Hold the SurgeĀ® in front of your chest with the elbows bent. Flex your knees and lower into a plie, keeping your knees aligned over your toes. Holding the plie, extend your arms, and rotate the SurgeĀ® to a vertical position. Rotate the SurgeĀ® back to the horizontal position while standing back up to the starting position. Brace your core as the water ā€œdumpsā€ when moving the Surge to the vertical position.

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6.Ā Sit and RotateĀ 

(12 ā€“ 16 reps, alternating sides)Ā 

Works: Core, arms, shoulders

Lie on your back with legs and arms fully extended, holding the SurgeĀ® overhead. Pull the SurgeĀ® from overhead to over the chest. In one smooth movement, hinge to a sitting position, lean slightly forward, and rotate the SurgeĀ® to a vertical position on the outside of one ankle. Lift the SurgeĀ® back overhead in the seated position, then hinge back down to the starting position. Brace your core as the water in the SurgeĀ® ā€œdumpsā€ then settles in each position.

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7.Ā Bent Over Row Overhead PressĀ 

(12 - 16 reps)

Works: Lats, arms, shoulders, core

Stand with your feet about hip width apart and knees slightly bent, holding the SurgeĀ® in front of your thighs with straight arms. Hinge forward approximately 45 degrees. Keeping your back straight, slowly ā€œrowā€ the SurgeĀ® up to the chest and back down for 3 repetitions. Then, press the SurgeĀ® overhead and pause before lowering back to the starting position. Keep the SurgeĀ® level and stop the water motion in the overhead position with each rep.

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8.Ā Swing and RevolveĀ 

(12 ā€“ 16 reps, alternating sides)Ā 

Works: Arms, shoulders, core

Stand with your feet about hip width apart and knees slightly bent, holding the SurgeĀ® in front of your thighs with straight arms. Extend both arms and turn the SurgeĀ® to a vertical position in front of your torso. Perform a half squat motion and swing the SurgeĀ® through your legs and back to the vertical, extended position. Revolve the SurgeĀ® clockwise to horizontal, and then to vertical. Repeat the movement pattern, turning the SurgeĀ® in the opposite direction with each rep. Brace your core and shoulders as the water in the SurgeĀ® ā€œdumpsā€ then settles in each position.

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Get your Surge 3.0 from here.Ā