This time of year, many of us are feeling motivated and inspired to set new fitness goals. Perhaps your intention is to get stronger, improve body composition, or improve mobility.  Maybe you want to focus on moving better and feeling better. The SURGE® Storm is a great tool to get you started (or continuing) on the path to feeling and looking your best! Take advantage of Hydro-Inertia® technology to make simple exercises more effective. This refers to the movement of water inside the SURGE® Storm, which creates active resistance and requires you to recruit additional muscles to stabilize your body. Here are a few exercises to get you started. After warming up, do each move for 12 repetitions. Rest for 1 minute between exercises.  Repeat the cycle 3 times.

Supine Chest Press  

Begin lying in supine position with knees bent, holding the SURGE® Storm at chest level. Extend elbows and then return to starting position. Keep the Storm level so the water does not move.

Water action: Quiet (no water motion)

Battering Ram

Start standing with feet hip-width apart. Hold the SURGE® Storm with neutral grip at hip level. Step laterally and move SURGE® Storm in the same direction. Step back to start position. After 12 repetitions on one side, repeat the exercise on the other side.

Water action: Crash (acceleration of water with a quick stop)

Skater

Begin standing with feet hip-width apart. Hold the SURGE® Storm with neutral grip at hip level. Leap laterally and sweep SURGE® Storm from horizontal to vertical position, alternating sides.

Water action: Oscillate (continuous water motion)

Vertical Squat

Start standing with feet hip-width apart. Hold the SURGE® Storm with neutral grip and arms extended in front. Lower to squat position and turn SURGE® Storm 180 degrees. Brace your core and upper body as the water dumps. Return to starting position. Repeat in opposite direction.

Water action: Dump (shifting water from one end of the SURGE® Storm to the other)

Melissa Weigelt, MS, is a SURGE® Master Trainer and owner at Flow Fitness Training, where she develops and presents a variety of continuing education programs for fitness instructors.