Ever heard of the acronym, K.I.S.S. ?  Keep Things Simple Stupid. Although stupid is not a word I choose to use often, in this case it just reminds us not to overthink something that can be kept simple in order to get the result one is after.  

Exercise really can be kept simple.  The SURGE^® Storm 40 is designed to keep it simple while getting  in a good combination of movements and engaging the entire body. Whether you are looking to wake up and get in 5 minutes of flow movement before you head off to work, cool down or restore the body after activity, or use it as your WOD (workout of the day), it won’t disappoint.  

Try these three moves individually and in combination to get the blood pumping! 

The Surge Sprawl:

With feet lined up under your hips, hands on the handles, in a strong deadlift start position, jump your feet back into a plank position, holding the belly in, glutes tight, then jump the feet back under the hips and stand to full extension bringing the Storm 40 with you to your thighs. This completes one rep. Try 15 to 20 reps for 3 sets. 

The Storm 40 Deadlift:

With feet lined up under your hips, hands on handles, flat back, active core (belly pulled in tight), shoulders pulled back and down, neck in neutral, press the feet into the ground engaging all legs muscles stand to full hip extension. Hip hinge back allowing the Surge to follow down the thighs and shins returning back to the ground. This competes one rep. Try 15 to 20 reps for 3 sets. 

The Storm 40 Muscle Clean:

With feet lined up under your hips, hands on handles, flat back, active core, shoulders pulled back and down, neck in neutral, take a big breath in setting the core tight, then stand pressing your feet into the ground, let the Storm 40 rise up the body accelerating speed through the middle then rotating the elbows around until the Surge is at the shoulders. This completes one rep. Try 15 to 20 reps for 3 sets. 

The Storm 40 Sprawl to Deadlift to Muscle Clean Combo:

Whether you complete one rep of each in combination or you do 5 reps of each before you move to the next exercise this will no doubt get your heart rate up and the muscles burning for a great workout! Set the clock for 5 minutes and see how many sets you can get! In this simple AMRAP, (As Many Rounds As Possible in 5 minutes) you will feel like you did 30 minutes of cardio after this little burner! 3, 2, 1,  GO!

No matter how you combine these 3 moves you are sure to BE Inspired!! Until next time, 

KISS!

Carey Kepler, a wife, mother, business owner, motivational speaker, top-ranked athlete and coach who resides in Austin, Texas. She is the co-founder of CrossFit Central. Her greatest passion is helping others find their purpose, set goals and live an intentional life. She is a world-class athlete who took the “3rd Fittest Woman in the World” title for her 3rd place overall at the 2009 International CrossFit Games.