Looking for a quick and simple yet incredibly effective SURGE® workout that you can do at home, outside, anywhere? 

Here’s a full-body, dynamic workout composed of four straight-up SURGE exercises. Nothing complicated, but all hard-hitting! Let’s get to work.  

Squat with Push Press

Begin standing with feet slightly wider than hip width apart, holding the SURGE® Storm  at shoulder level, arms bent. Squat down, rise back up and forcefully push the Storm overhead and straighten the arms. Repeat the movement. Do this ten times.

Wood Chop 

Start kneeling on your right knee, holding the SURGE® Storm overhead with the arms straight. Dip it toward your right knee, twisting at the torso in a “chopping” motion, controlling the Storm at all times and keeping the movement fluid. Then swing it back up in a swooping dynamic movement, twisting your torso this time toward your left to raise the Storm up above your left shoulder. Do this ten times on each side.

Plank Roll to Pull  

Start in a plank position with the  SURGE® Storm placed under your left shoulder, perpendicular to your body, making sure the handle is in reach. Roll it toward your right hand, grasp the handle and pull it up toward your right shoulder. Lower the Storm to the floor, roll it to the left hand and repeat. Repeat this back and forth “roll” ten times. 

Squat Lift 

Begin holding the SURGE® Storm in front of you, feet farther than hip width apart with toes pointed outward. Slowly squat, pushing your hips back while keeping your back straight, and touch the Storm to the floor. Slowly rise. Do this ten times.

Still have energy? Rest for three minutes and run through the full routine again from the top! 

Amina Daniels is a high energy fitness professional, who champions her Detroit based cycle studio, Live Cycle Delight and Yoga/Pilates studio LCD Hot. Amina holds fitness certifications in RYS200 from Kripalu, Group Strength, Personal Training, TRX Camps, TRX Group Fitness, TRX Rip Trainer and Indoor Cycling by Schwinn Bikes and Real Ryder.