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

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