Are you crunched for time this summer? With the kids at home, it may become harder for you to find time to squeeze in your own workouts. Luckily for you, we have the perfect summer circuit workout to help you get or stay in shape over the summer. You can perform this workout with either the Surge® Storm or the smaller Surge® Riptide.

With circuit training you cycle through various exercises, typically focusing on different muscle groups, saving time by packing in a total-body exercise session in very little time. For most circuit training workouts, you will repeat a cycle of exercises for 1 – 3 sets, with little to no rest between each drill. The almost continuous movement in circuit training results in a workout that is part strength training and part cardio conditioning, making it an effective workout with lots of benefits.

Not only are circuits a great way to train your body in multiple modalities, it is also a great way to bust boredom. Circuit training is such a flexible style of working out, making your options endless. You can stick to the same exercises with each circuit to track improvement, or you can mix up your routine by trying a few new moves each workout. 

Try the following power-packed, whole-body workout that you can do anywhere and any time.

Perform each of these exercises for 60 seconds, with 10 -15 seconds of rest between the drills. Once you have completed the cycle of 5 moves, rest for 2 minutes and repeat for another (or 2) additional sets.

1) Surge® Thread the Needle 

    • Stand in a wide stance, holding the Surge® by the neutral handles
    • Swing between the legs; swing overhead and rotate 180 degrees
    • Focus on smooth water oscillation throughout the movement

 

2) Surge® Lateral Lunge Row

    • Stand in a wide stance, holding the Surge® by the neutral handles in front of the thighs
    • Lunge to one side; pause; row the Surge® up to the chest and back down
    • Focus on keeping the water quiet and the Surge® level throughout the movement

 

3) Surge® Sumo Squat Mixed Grip Deadlift

    • Stand in a wide “sumo” stance, holding the Surge® by the long handle in a mixed grip
    • Squat and drive the hips back; extend the legs and hinge to starting position
    • Focus on keeping the water quiet and the Surge® level throughout the movement

 

4) Surge® Lunge Squat Press

    • Stand in a narrow stance, holding the Surge® by the long handle in a vertical position
    • Lunge and push the Surge® forward; step back and pull the Surge® in; squat and push the Surge® forward; return to starting position
    • Focus on keeping the water quiet and the Surge® vertical throughout the movement

 

5) Surge® Leap & Sweep 

    • Stand in a wide stance, holding the Surge® by the neutral handles in front
    • Leap laterally, sweeping the Surge® diagonally across the body
    • Focus on crashing the water at the end of each lateral sweep movement

 


Jessica Maurer is a Hedstrom Fitness Master Trainer with a background in dance and fitness education. She is the co-creator of LOK Fitness and a Master Trainer for BOSU®, Lebert Training Systems and Tabata Bootcamp.