Week of March 14 Surge Routine

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Run in Place
• Round 2 - Mountain Climbers
• Round 3 - Running Lunges
• Round 4 - Squat Run (Standing Sprints)
• Bonus Round - Level 1 Drills

Week of March 7 Surge Routine

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Tires
• Round 2 - Steam Engine
• Round 3 - Ski Jumps
• Round 4 - Military March
• Bonus Round - Wacky Jacks - High Knees combo

Week of February 28 Surge Routine

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Football Sprints
• Round 2 - Cherry Pickers
• Round 3 - Plank Run
• Round 4 - Speed Skaters
• Bonus Round - High Knees

Week of February 21 Surge Training

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Sprints or Run in Place
• Round 2 - Steam Engine
• Round 3 - Jumping Jacks or Run in Place
• Round 4 - Squat Run (Standing Sprints)
• Bonus Round - Lunges

Jumping Jacks

Week of February 14 Surge Training

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Football Sprints
• Round 2 - Punches
• Round 3 - Mountain Climbers
• Round 4 - Level 1 Drills
• Bonus Round - Football Sprints, Run in Place, Mountain Climbers

Week of February 7 Surge Routine

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Lunges
• Round 2 - Run in Place
• Round 3 - Squat Run
• Round 4 - Mountain Climbers
• Bonus Round 5 - Chair Pose

LEARN THE 5 ESSENTIALS For Living a Maximized Life

Make 2011 your healthiest year yet!

Join us for the Maximized Living Makeover and Makeover Challenge!

Saturday, Feb 5th

8:30am to 11:30am

at Westchase Chiropractic

10981 Countryway blvd. Tampa, Fl. 33626

You Will Learn How To:

§Take control of your health

§Prevent & Reverse sickness and disease

§Choose a food plan that works

§Lose Weight with only 4 minutes of exercise

§Eliminate toxic exposure that are making you sick

Seating is limited! Register today! 813-855-2424

$25 includes book and Makeover Challenge

The Mind and Exercise

This is a great video on the mind-body relation and the effect of mind state on exercise performance. If you struggle through your workouts maybe meditation while you exercise will help you break through.

Week of January 31 Surge Routine

Always consult a health professional prior to starting surge training or any exercise program. Prior to doing any exercise please warm up with slow movements followed by stretching.


Surge Round

• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 20 seconds
• Execute the motion for 20 seconds at the intensity that raises your heart rate to 90% of max
• Rest for 1 to 2 minutes until your heart rate recovers then start the next round with a new motion
  

• Round 1 - Running in Place Sprint
• Round 2 - Cherry Pickers
• Round 3 - Squat Sprints
• Round 4 - Running in Place Sprint
• Bonus Round 5 - Arm Circles

Week of January 24 Surge Routine

• Round 1 - Football Stance Run in place sprints
• Round 2 - Jump squats
• Round 3 - Mountain climbers (standing)
• Round 4 - Push-ups