Guess who’s back and better than eva’? That’s right, it’s me! Wow Fit Friends, I’ve been gone a very long time. Part of me is slightly ashamed, and the other part just feels so damn refreshed that I don’t really care too much (ok maybe I do feel a little bad…)
Although I say “back,” I technically never left. What did happen was that I let loose during the holidays and didn’t take my own sound advice, I also only worked out a couple times a week (if even that during some of those busier pre-Christmas weeks) What also happened while I was away? I had a really fun time not fretting about calories in and out, or if the blog would survive without 2+ posts a week…
Having said that, since the last week of December I’ve sat down and forced myself to prepare and refocus for the goals I WILL be accomplishing over the next few weeks, months and even throughout the year. 2016 was truly an amazing year, and I know that 2017 has so much potential. It’s very exciting! I’ve been very focused so far this year (already dropped about 4 of the 7 pounds I gained over the holidays, woo!) So when I was given the opportunity to work with Hedstrom Fitness and Fit Approach to try out the Surge® I kind of freaked! I love having new tools to add to my home gym and these babies are the perfect new pieces 👌🏼
What is the this Surge® that I speak of? Well it’s a specialized yet simple fitness training tool that utilizes fluid to create dynamic resistance. At first glance you might think that it just looks big and bulky (not gonna lie, I kinda thought that too) But once you feel the fluid resistance within the device you will understand exactly how it works and can increase the difficulty of moves you may have previously mastered. Now you may be asking yourself what “dynamic fluid resistance” is, well to put it as simply as I can, it’s a way of using fluid (water) to engage your joints and stabilizing muscles in a way that normal exercise moves don’t- essentially your body has to work harder to keep the fluid stabilized so you are working your muscles/joints that much more. Lunges with a side twist are challenging, even more so with a resistance ball or barbell added, but adding the Surge which has active and moving water inside totally throws a curve ball!
The Surge comes in two sizes as shown in the photo above, one is bigger/heavier than the other. Each can be filled with varying amounts of water to reach whatever weight you want to end up with. This is a great feature for people who are beginners, verses those who are more experienced and can utilize a higher weight.
The last two Friday’s I participated in a couple IG challenges where we shared a compilation of 5 awesome moves to use with the Surge® on Instagram!
SURGE DYNAMIC RESISTANCE CIRCUITS 1 & 2
There are 5 moves in each circuit. Do each move 10 times (lunges need to be done 10x each leg) complete the circuit then repeat 2-3 times. (Have no fear, if you don’t have a Surge, just use dumbbells or a barbell!)
Squat with Overhead Press
So my squat is lacking here (but gimme a break, I had no tri pod and was working with a 10 second timer without a remote) But basically start in a squat, with emphasis on putting your weight in your heels, push up out of the squat and extend the Surge over your head- remember to squeeze the glutes as you come up!
Lunge with Oblique Twist
Begin by holding the Surge in front of you, about chest height. Perform a reverse lunge while simultaneously twisting the Surge to the same side as stationary leg. Remember to keep your core engaged, and twist using your abdominals. Return to start and switch legs.
Standing, Bent Over Row
Begin in a standing position, bend your knees slightly and hinge forward a bit. Keep arms in a straight and in neutral position in front of your body. Then bring your elbows back in a rowing motion and then return to start. Repeat.
Begin in a laying position with Surge at chest level. Using your abdominals pull your legs up so you are sitting on your butt (and legs bent slightly or straight- I’m not strong enough for that business, certainly not when I’m trying to take a photo of myself without a timer or tripod haha). Return to laying position and repeat.
In a standing position hold the Surge in front of you. Perform a bicep curl by using your bicep muscles to pull the surge towards your chest. Return to start and repeat.
Begin in a standing position, perform a squat while holding the Surge at chest level and then jump up (keeping the Surge steady) and land back softly into a squat position. Repeat.
Side Lunge w/Bicep Curl
Begin by standing straight and hold the Surge in front of you, step to one side and sit back into your booty (so your weight is mainly in your heels), and simultaneously curl your biceps up so that the Surge is at chest level. Return to start and repeat (perform this exercise on both legs)
Sit comfortably holding the Surge in front of you, cross our legs and bring them up to a “v-sit” position. Lean back slightly and rotate the Surge from left to right keeping your core tight and using the core to twist.
Plank with Leg Raise
Place your hands on the Surge keeping your arms straight and legs behind you, remember to keep your core tight and back straight. Extend one leg up and then the other, repeat leg raises until you have done 10 on each side.
In a standing position, hold the Surge above your head, bend your elbows back behind your head until your for arms are parallel to the ground, then return to start and repeat.
After doing these workouts and several others since using the Surge, I can attest to how much the water in the Surge makes each move uniquely challenging! The water really does create a completely different type of resistance than I have felt with using dumbbells, barbells etc. It takes a lot of muscle work to stabilized the water inside and keep it balanced. So far I really love having the Surge, If you have any questions about how to use it or my experience with it so far leave a comment, or you can check out their website where they have videos etc.
If you happen to be as intrigued as I am over the Surge check out www.hedstromfitness.com for more info, between 1/20 – 2/28 you can get 25% off your purchase by using code SPHF25 at checkout!
Last week was so much fun using the Surge with the #IAmEmpowered Instagram challenge, it really did challenging me in more than just a physical way! You see, I have never taken a photo of myself doing workout moves because A) I am the least photogenic person on the planet B) I don’t have any equipment that would make this an easy task. So I’m feeling pretty excited that I kind of pulled this off. Live life outside your comfort zone, right? But the big picture lesson learned here, is that I need my tripod and remote to get here stat because using a 10 sec timer on a phone or camera propped up on boxes is not awesome 😂
Be sure to check back here the next several Friday’s for more #FridayFive IG routines from Hedstrom Fitness and Fit Approach! Stay Sweaty! 💦
(P.S. As always, it’s a safe a good idea to consult your physician prior to beginning any workout program. Be safe and listen to your body!)