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.